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.