I would like for everyone to read this article. Max does a fantastic job outlining design protocols for a masters athlete. But this article really got me thinking about movements and efficiency of the movements. Lets take a look at a movement and some substitutions.
The power snatch and power clean. Based on the mechanics of the movement you could very easily sub a kettle bell swing. Lets discuss why someone would substitute. Overhead mobility in the power snatch is a issue. Elbows not locking out in the snatch(I have trouble with my right arm). Someone may have tendentious in their elbows. It is ok for you NOT to be able to do the work thats on the board. The most important thing that I want everyone to understand completely is that you can get results and never be in pain. We all have to be smart. I want to help everyone achieve their goals and more importantly do so in a safe environment! Onward and Upward!!!
4 sets not for time
10 ring row or 3-4 pullups @ 2112
BB OH Carry “Clean” Grip 150′
RFESS 10-12 reps (2 sec pause with knee on the floor)
3 sets not for time
Sorenson Hold 45-60 sec x 3 no rest
Farmer Walk 200m no rest
A. OHS 8-10 x 4 @ 21×1 rest 2 min
Row 500m @90%
rest 2 min x 13