Train to compete. ASAP- HISS
This session is designed to mimic the load for a Kettlebell competition for the snatch.
Concentrate on good form, and speed while maintaining fixation (stopping the bell overhead)
Time the duration so to work on speed without losing form for next time.
Choosing the weight that you will compete with or 2kg heavier.
Rella HISS ASAP
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warm up block
Horizontal Loading
Preparing the body to lift a load over time doing kettlebell sport snatch
LLT
Kettlebell Pendulum swing
keep a fluid action
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 @ side | Light | Controlled |
relax the hand on the up swing so not to chew out grip
ULT
Vibrating Roller -Thoracic Shoulder activation – supine & prone
Can be completed with bent or straight legs
Forced exhalation supine as arms go overhead
Forced exhalation prone as arms come back
| Set | Reps |
|---|---|
| 1 | 10 |
Workout Blocks
Kettlebell Sport - Snatch ASAP
Horizontal Loading
ASAP: 5,10,15,20,25,20,10,15,5
Eg, Complete 5 reps left then right, moving onto 10 reps left and right until the full ladder is completed.
Time the duration to improve next time.
Choose the load you are competing with or heavier.
Don't sacrifice form for the speed, the bell must have a clear stop overhead.
Focus on using the breathe with the reps
Cool Down Blocks
recovery
Horizontal Loading
calm the farm, allow the body to recover, recovery is key, especially if the athlete will be doing another lift in a competition. Allow a full hour of recovery, hydration, and nutrition.