Friday, July 21, 2023

BUILT Program

Skill Practice

All for quality/practice

2 Rounds:

10 R. Arm KB Russian Swing

10 L. Arm KB Russian Swing

Bent arm when swinging (prep for KB Snatch)

Rest 2 Mins after 2 Rounds, then

2 Rounds

5 R. Arm KB Snatch

5 L. Arm KB Snatch

Rest 2 Mins after 2 Rounds, then

4 Rounds

5 Double KB Snatch As heavy as possible

Rest 1 Mins between rounds

Stimulus: Technique to Heavy

*NOTE: All KB Snatches from the hang

Conditioning

8 Rounds with partner (4 per athlete) for max reps:

P1)

3 Wall Walks

Max Rep Double KB Snatch (53/35)

P2)

100 Double Unders OR 200 Single Unders

Score is KB Snatches from each round.

Athletes Switch stations when 100 Doublue Unders are complete.

Stimulus: Sustain

Target: 32 - 40 KB Snatch Reps