Set 1: 20kg LC 2′ (‘ = min), 10RPM
Set 2: 16kg LC 4′ 10RPM
Set 3: 16kg LC 4′ 10RPM, (first 2′), 11 RPM (last 2′)
Set 4: 16kg Snatch 8’ 18RPM, switch hands each min.
- Push-ups 20x
- Bent Row 20x/arm 20kg
- Good Morning 20x 20kg
- Ab wheel 3 x 5
- Dips 3 x 5
- Elliptical 20 min
***As for warm-up, before working with my GS coach, Christian Goldberg, my warm up was crap to be honest. The more I think about it the worse it is, I put my students through a stringent warm-up before training and stress the importance of prepping the body for intense activities to my chiropractic patients, but I put myself above a proper warm-up. WRONG WRONG WRONG. A quality dynamic warm-up not only prepares the nervous system, joints, and soft tissues for what is to come but enables the athlete to focus his/her mind. I have tried to adapt and view the warm-up as a meditative practice for both my body and mind to ‘enter the zone.’ In a sport such as GS, mental preparation plays a monumental part of success and a solid warm-up is a perfect time to take advantage of finding your rhythm.
This is my ‘basic Girevoy Sport warm-up,‘ warm-ups should be specific for each sport and the movements they require. I say basic, because I will add extra movements depending on how my body is feeling, i.e. tight RTC/shoulders or a sticky psoas.
Basic GS Warm-up
- Full Range Ass to grass BW squat 10x
- Knee Circles (outward) 10x
- Hip Circles 10x/direction
- Forward toe bend (low back flat) 5x/leg
- Thoracic Spine (T/S) Circles 10x/direction
- Shoulder circles 5x/direction
- Tea Cup 5x/arm
- Shoulder Circles 10x/arm
- KB Complex first with the single 16kg, followed by double 16kg. Repeat entire complex with single and double 20kg (swing 5x, clean 5x, jerk 5x, long cycle 5x)
BOOM, there she is! Does is take a little bit of time? YES, embrace it, focus on how your body is moving and put laser like focus into technique. Make EACH rep count!
As for the cool down, I use static stretching for applicable muscles and get very cozy with the foam roller. Chiropractic adjustments and soft tissue work makes a huge improvement concerning recovery so stop in and get adjusted. DENVERBACK.com
Below is 6 min test set of 16kg LC 10RPM…