The picture shows my method of improving fixation on Kettlebell
lifts using accommodating chain lifts. The
60 lbs of chain is only 60LBS at the top of the lift where the fix-ation is required.
It also tends to pull the “scap” back. I follow this up with static holds with
the Kettlebell in a finish position.
WKC wants to clean up poor lifts from now on in competition meets
by requiring solid fixation or come to a stable stop at the top of the lift. Sounds
a little anal but it are really for safety as crappy lifts are NFG!
Warm-up: today all the warm-up will be is joint mobility as
the WOD is going to be 1min/1mim intervals for at least an hour.
30 sets of exercise performed for one min. and followed by 1
min. rest is today’s program. The setup is key so you have the equipment ready
between sets. Make sure you don’t get “gassed” so the next set is a “walking
dead set”
Disclaimer: don’t do this kind of training unless you
understand the impact on the body of each exercise so programming is very
advanced! (That’s a little bullshit as this is just chaos training)
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