Two World Champions in chelyabinsk snatch 32 kg kettlebells 10 min.wmv

entrainement du 01/05/2011

Jerks: 2X16kg 6min @ 8rpm 51 reps

Snatch 20kg: 10/10 20/20 10/10

OAJ:24kg 12/12

Entrainement du 30/04/2011

Jerks: 2X16kg 5min @ 7rpm 35reps Tempo lent permettant de se concentrer sur le rack.

Jerks: 2X20kg: 5X 1min @ 10rpm 1min de récup

Snatch: 20kg 8min @ 12rpm 48/48

Anton Anasenko - Global Kettlebell Institute - Kettlebell Snatch 32kg - ...

Kettlebell Sport Anna Baranova 217 snatch 16kg Training

Un bel exemple !!!
Le girevoy peut être pratique par les femmes et cela ne les transforme pas en lanceuse de poids Est-allemande ;-)

Entrainement du 25/04/2011

Jerks: 2X16kg
1min @ 10rpm 10reps
1m30s @ 10rpm 15
3min @ 10rpm 30

3 positions drills: 10s rack / 10s lockout 1/4squatt / 10s lockout

OAJ: 24kg 15/15

Snatch: 20kg 6min @ 15rpm 45/45

Swing: 24kg 30/30

entrainement du 24/04/2011

Jerks: 2X16kg 5min30 @ 10rpm 55reps

3 drills position: rack 10s / 1/4 squatt lockout position 10s / lockout position 10s

total: 5 min

Snatch: 16kg 10 min @ 15rpm