Swing Drop Sets

Another early morning workout. As much as I don't like to work out first thing in the morning, this schedule is just working out much better for me. Either I hit the bells first thing in the morning or not at all. Especially with the kids spring sports schedules kicking in......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Indian Clubs

HS Swing Drop Sets

*40kg, 32kg, 28kg, 24kg bells

*10 reps with each weight in 1 minute

*30 sec rest

*10 sets

RBT Split Squats

Short One at 5 AM

Up early today. Only had time for a short workout.

Indian Clubs

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

RBT Hip Stretching

Sunday Snatch/Jump Rope Combo with Video

Had some time to shoot a bit of video today of one of my favorite short and sweet workouts.....the snatch/jump rope combo as taken from Mike Stehle's Training Room.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Indian Club - 5 minutes

Snatch(24kg)/Jump Rope Combo (see video)

*10 snatches - alternate arms each set

*30 seconds Jump Rope

*20 sets total (snatches 100L/100R and 10 minutes jump rope)

SLDL(24kg) 8/8 x 2 sets

RBT Lateral Walks

I am starting to groove my new drop on the snatch and think this may help me ultimately increase my snatch numbers. Video above is 4 minutes of the 20 minute workout. Give it a go. It is short, sweet, and very effective.

Friday Morning

Had a tough time rolling out of bed this morning, but I did it and had a nice quick workout....

Warm Up

Indian Clubs

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

RBT lateral Walks

This swing routine is starting to get too easy. I need to either go up in weight or shorten the rest interval.

Wednesday Morning Snatches/Jump Rope

Up and at 'em early again today. I am really liking the snatch/jump rope combo. Changing to 10 reps of GS snatches with 1 arm at a time also is working better for me. It is also allowing me to get good snatch volume while re-conditioning my hands. Hopefully this will help me transition into longer snatch sets.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Indian Clubs

Snatch/Jump Rope Combo

*Snatch(24kg) - 10 reps 1 arm in 35 seconds - switch arms each set

*Jump Rope - 30 seconds

*20 sets completed

Monday Moring Swings

Warm Up: Indian Clubs

HS Swing(32kg) 20 reps in 30 sec/15 sec off x 15 sets

RBT Leg Blaster - 30 sec work/15 sec rest

RBT Rotational Core - 30 sec work/15 sec rest

Saturday Workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Indian Clubs

GS Snatch(24kg)/Jump Rope Combo

*10 GS Snatches One Arm (35 sec) - alternate arms each set

*30 sec Jump Rope

*Did 20 sets total

I like this variation. It is nice to get 10 reps with one arm at a time. It really is helping me groove the snatch again. I was huffing and puffing by the end of 20 minutes of straight work. I will be doing this routine again.

Who Is That Guy?

Who is that guy? Where did all the hair come from? Where is that guy's neck?

I was looking through some old photos on my computer and came across this gem. That is me in 1989. A freshman in college. It was the peak of my size, around 260. I was playing offensive line at the time. About 2 months after this photo, I suffered a severe knee injury and that was the end of my football career. I started dropping weight soon thereafter. Currently I weigh in around 190-195lb. Hard to believe I was that big.....

Decided to fit in a workout today instead of getting up tomorrow morning.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Indian Club: 5 minutes

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

SLDL(24kg) 5/5 x 3 sets

Decline Pushups 10 x 3 sets

New Jump Rope

My dad gave me an extra jump rope he had lying around his basement which meant only one thing......more snatch/jump rope combos today. I like this routine, although a bit monotonous it is quite effective. Switching between movements does help break up the 20 minutes of continuous work.

Warm Up: Stick Shrugs

Indian Clubs - 5 minutes

Snatch/Jump Rope Combo(20kg)

*Snatch - 15 sec R/15 sec L (5/5 reps)

*Jump rope for 30 seconds

*Repeat times 20 sets

*Total snatches - 100R/100L, Total Jump Rope - 10 minutes

Sunday Swings

Was a bit pressed for time today as I was trying to squeeze in a quick workout before heading out to my father's 70th B-day party. For those of you who aren't aware, he is the guy who introduced me to kettlebells 4 years ago. He started using them at age 65 and still is actively using the bells on almost a daily basis as we speak.

Indian Club Warm Up - 5 minutes

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

RBT Leg Blaster - 30 sec on/15 sec rest - front squat, split squat, dead lift

RBT Rotational Core - 30 sec on/15 sec rest

More Snatches

Liked the snatch/jump rope combo so I thought I would give it another go tonight but increase the snatching to 30/30 seconds and jump rope to 1 minute.

Indian Club Warm Up

Snatch/Jump Rope Combo(20Kg)

*30sec L/30sec R (10/10)

*1 minute jump rope

*I was trying for 10 sets or 20 minutes of work, however, my ancient jump rope broke during the 4th set sending plastic pieces flying all over my basement gym. For the remainder of the workout I snatched at 16-18 rpm switching hands every minute

Snatch(20kg) 16-18 rpm switching every 1 minute x 10 minutes

Snatches & Jump Rope

Saw an interesting workout posted by Michael Steele and decided to give it a go this morning......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch/Jump Rope Combo - 20 minutes

*Snatch(20kg) 15 sec Right arm/15 sec Left Arm (5 reps each arm)

*30 seconds jump rope

*I completed 20 sets of this combo

SLDL(20kg) 10L/10R x 2 sets