Strength
Bench press
3 – 70%
3 – 75%
3 – 80%
3 – 90%
Workout
4 RFT
12 Toes to bar
9 KB Snatches – per arm – 53/35
6 Handstand push ups (HSPU)
**Looking at the snatches here and building off of yesterday’s workout, we’re looking to go 9 one arm, then switching to 9 on the other. I hear a lot of chatter about KB snatches hurting the forearms. Well, yeah, cuz you have a steel ball resting on it. Kinda like your hands get sore or sometimes ripped from pull ups because your hands is wrapped and moving around a steel pipe. Not gonna flat out say ‘get used to it’ (okay I did) but BE AGGRESSIVE at the top and when pulling it back down, and that will help lessen the pain.
Like this..
And keep your grip around the handle ‘loose’ on the way down, letting gravity do its thing, and tighten up when the KB is around waist high as you wind up for that next snatch. Try it out!