By jeremyjones

diablo crossfit ian ringing that PR bell

Ian making that PR bell earn it’s keep!

(Maybe it’s the mustache).

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a near max height box jump (standing, no stepping or running into it).

Workout: Squat Snatch

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets) this should be same weight as the last snatch workout we did (Last Thursday or last Monday).


If you are completely unable to do squat snatches, you should start this cycle with power snatch + overhead squat + snatch balance (that would be one ‘rep’) unless otherwise stated here. The bar should be relatively ‘light’, but full range of motion is a must (especially on the OHS). Keep doing this barbell complex until you are able to receive the bar below parallel. Doing this drill regularly (with a load of consistent mobility work) will get you MUCH better at snatches within a matter of weeks!

Superset: Ring Dip

5 reps between each set of snatches.

Metabolic Conditioning Workout: “Remember the Cossacks” – As many reps as possible in 8 minutes.

3 heavy Russian kb swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

3 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lbs/9ft, Novice: 14lbs/8ft)

6 heavy Russian kb swings (same)

6 heavy wall ball (same)

9 heavy Russian kb swings (same)

9 heavy wall ball (same)

… etc (keep adding 3 reps each round until the time runs out).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 80-180 reps. Men under 5’8” can opt to use the 25lb ball and call it “Rx”. Scale up the kb weight for an additional challenge (88/70lbs), or do the prescribed weight but with ‘American’ kettlebell height. If there is not enough balls at the ‘Rx’ weight, do 12′ (men) and 10′ (women) wall balls respectively.

Coaching Tips: Go unbroken for the first few rounds, then start breaking up the wall balls first. Try and get through the kb swings fast so that you’ll have more time to break up the wall ball. Minimize the transition time between the two different movements, but rest in the middle of the set when you need a break. Keep the ball in tight so that your shoulders don’t get blow up on the wall balls. Remember to ‘flick’ your wrists to use your fingers to get it the last 8 inches or so. The kettlebell swings should be tight and fast, with little to no drop of the chest (tipping over to face the ground). Try and use the glutes as much as possible!

Log your results online by clicking here.

Compare To: 2014 – 01 – 09

Article: Exercise can give you younger skin too! (New York Times)


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