BONUS WORKOUT:
the "Kristy" workout (this workout is a true JNN original and if anyone is seen doing it they stole it from me)
for this workout, a speed harness and speed bands are needed in addition to a kettlebell and a olympic barbell (loaded with appropriate weight. You also need somewhere between, i'd say, 10 meters.
the set up:
1) anchor your speed band onto a fixed point and hook your speed harness into the band. Make sure it is secure.
2) place a kettlebell 10 meters from the fixed point. If you don't have a kettlebell, that's fine- just find something you can put on the floor and and touch with your hand
3)load your olympic bar (with the weight you would use to do, say, 10-12 power snatchs) and place it a couple of feet next to the fixed point (either to the left or right)
now with everything is setup, put on the harness and just do a test walk to the kettlebell to see that you have some resistance on the way to the kettlebell. If you don't feel that "pull" then move the kettlebell further up.
also, you want to test out how a speed harness works if you have never used one before
once that is out of the way,move back to the starting point and move laterally to the olympic bar to see if you can go to it without feeling the pull of the harness. You want that bar to be placed where it isn't in the way of your "running path" but close enough so you can move to it after the "run". This will all make sense when I explain the workout
the workout:
okay
from the starting point, you are going to run to the kettlebell, touch it and tread back wards back to the starting point
as soon as you make it back to the starting point, move laterally to the barbell and perform 1 Power Snatch
after the power snatch, run (again) to the kettlebell, touch it and tread back wards back to the starting point
as soon as you make it back to the starting point, move laterally to the barbell and perform 2 Power Snatchs
long story short, you are gonna repeat this pattern until you ladder up to 10 Power Snatchs
once you hit 10 Power Snatchs, you repeat the pattern except you Ladder the Snatchs Down (i.e 9,8,7 etc) until you hit 1 snatch
voila
ideally, you want to do this as fluid as possible but , realistically, you can take breaks whenever you need be
