Sinister

It’s So Easy...

with changes for a warm up... 1 time through

16kg 

Snatch - 3 reps

One Arm Long Cycle Clean and Jerk - 3 reps

Reverse Lunges - 3 reps

did all exercises on right, then left then did:

Renegade Row - 3 reps each side

Sinister   24kg

5 rounds 

1 min rest

7 rounds

12 rounds, 31 min, 600 swings

NOTES:

** miss calculated, thought I only needed 10 rounds for 600 swings, realized on round 7 I needed 12 :)

Complexes

warm up:

16kg

:30 swings/:30 planks for 5:00 nonstop

Fitter, Happier, More Productive

2 Hand Swing - 2, 4, 6, 8, 10

One Arm Swing - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

Racked Front Squat to Press - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

Snatch - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

It’s So Easy...

Snatch - 10 reps

One Arm Long Cycle Clean and Jerk - 10 reps

Reverse Lunges - 10 reps

Single Arm Kettlebell Row - 10 reps

never putting the bell down, starting with the right side, when all exercises are complete move to the left

NOTES:

both complexes from Pat Flynn

both done with the 12kg -  both one time through

fitter happier... 15 min.

its so easy: 6 min.

FUN!! and tough!

Swings, H Snatch Holds

Swings   16kg

40 swings a minute  

work sets as follows:

20r/20l  (1 min work/:30 rest) x5

7.5 minutes, 200 swings

H Snatch holds  16kg    

6r/6l x5  (2 min work/1:00 rest)

rest an extra minute then...

6r/6l x5  (2 min work/1:00 rest)

** paced at 6rpm each arm

**  31 min, 120 snatches

Heavy Swings

24kg Swings   10 sw/:15 rest x5  (50)

32kg Swings  

3 rounds

5 sw at the top of :20 x20 (100)

rest 2:00

1 round 

5 sw at the top of :20  x10  (50)

total 350 swings

Swings

Sinister  

24kg

8 rounds  400 swings

3:00 rest

2 more rounds  100 swings

500 total swings today

Complex take 2

warm up:

16kg

:30 swings/:30 planks for 5:00 nonstop

Gimme A Bullet Complex:

Total time = 20 minutes

Around the Body Pass - 1 minute L, 1 minute R

Halos - 1 minute L, 1 minute R

One Arm Swing - 1 minute L, 1 minute R

High Pull - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

OA Long Cycle - 1 minute L, 1 minute R

Windmill - 1 minute L, 1 minute R

Reverse Lunge - 1 minute L, 1 minute R

TGU - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

NOTES:
** used 14kg.  WOW great complex! tough mentally

H Snatch Holds

Swings  16kg

40  2 hd sw x2

20 x2  x2

10  x4 x1

rested :30 between every 40 swings (1 min work/:30 rest)

200 swings,  7.5 min

H Snatch Holds   16kg

:30 r/:30 l w/1:00 rest x10 

paced at 3r/3l

60 h snatch

H Snatch Holds   16kg

1:00r/ 1:00l w/1:00 rest x5

kept pace at 6rpm

60 h snatch

NOTES:
** wanted to ease into things today. worked on snatch form and pacing.

Complex

Kettlebell Complex from Geoff Neupert

Perform the following as a complex – so no rest between exercises and don’t put the bell down until you’re done with all the reps – on both sides.

Get Up     x3, then on your last rep, don’t get down, move to the -
Press         x5
Snatch     x5
Squat         x5
Push Press     x5, hold the last one up, then
Get Down

That’s one side, then switch and do the other side.

Rest up to twice as long as it takes you to complete both sides but no longer.

Repeat this bad boy for up to 5 rounds.

All the asymmetrical loading will give your abs some extra special attention today.

NOTES:
** used 12kg - completed 5 rounds - this was f’ing hard in a good way!!

** round 1 rest :40- round 2 rest 1:30 - round 3 rest 2:00 (20 min before the rest) round 4 rest 2:30 before doing 5th round - total complex took about 35ish minutes

Gimme a Bullet Complex

Complex:

Total time = 20 minutes

Around the Body Pass - 1 minute L, 1 minute R

Halos - 1 minute L, 1 minute R

One Arm Swing - 1 minute L, 1 minute R

High Pull - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

OA Long Cycle - 1 minute L, 1 minute R

Windmill - 1 minute L, 1 minute R

Reverse Lunge - 1 minute L, 1 minute R

TGU - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

NOTES:
** started with the 14kg but switched to the 12kg when I started the  Halos on the right. Probably should have stuck with the 14kg and would have been ok... 

** not exactly fun/easy - tough- but would do again... will do again with the 14 and see how it goes :)

Snatch Day

Swings   16kg   10 sw/:15 rest x5

Snatch 12kg

right then left:

10, 9, 8, etc down to 1 then 1 back up to 10

220 snatches took about 12 minutes

H Snatch 14kg

right then left:  

10, 9, 8, 7, 6 down to 1

110 snatches

NOTES:
** I don’t have a 12kg comp bell so used the ader, used the 14kg comp. liked it Much better

Swings, Complex

Swings  16kg

5/5       (10sw/:15 rest)

10/10   (20 sw/:30 rest)

15/15      (30 sw/:45 rest)

20/20   (40 sw/1:00 rest)

3 rounds (300 swings)

Lauren Brooks    10-15 min complex   (10.22.12)

Here is the workout  

1. 

Start with your less strong side.

1 Push-up

1 Clean

1 Front Squat

1 Back Lunge 

5 One Arm Swings

Stronger side (other side)

1 Push-up

1 Clean

1 Front Squat

1 Back Lunge

5 One Arm Swings

2.

Start with your less strong side.

2 Push-ups

2 Cleans

2 Front Squats

2 Back Lunges

5 One Arm Swings

Stronger side (other side)

2 Push-ups

1 Clean

1 Front Squat

1 Back Lunge

5 One Arm Swings

Take a quick break for a hip flexor stretch or hip circles

Next do this for 3 reps, then 4 reps, finally finish at 5 reps.  Enjoy!

NOTES:
** Since it is a deload week I used the 14kg

** the complex took about 12 min.  Fun!

Heavy Swings

24kg  Swings    10 sw/:15 rest x5  (50)

32kg Swings  

5 sw @ the top of :20 x 40  (200)

rest 2 minutes

5 sw @ the top of :20 x20   (100)

rest 2 minutes

5 sw @ the top of :20 x10 (50)

rest 1 minute

5 sw @ the top of :20 x10 (50)

400 swings

total swings today:  450

NOTES:
** felt good :)

** next week: deload - 16kg all week

500 Swings

24kg Swings

10 sw at the top of :30 x50

total 500 swings

Met Con

TGU     16kg   2r/2l

Double  Kettlebell Metabolic Conditioning 

set gymboss:   :15 work/:15 rest

renegade rows  

double swing

double cleans

double press walk

repeat 10 times

NOTES:

** used 2 -14kg for everything but the press walk.  for that I used 2- 12kgs - I felt I had better form with them.

Swings, H Snatch

Swings   16kg

40 swings a minute  

work sets as follows:

20/20      (1 min work/:30 rest) x5

10/10 x4   (1 min work/:30 rest) x5

5/5 x8        (1 min work/:30 rest) x5

7.5 min each 200 swings x3 

22.5 min,  600 swings

H Snatch   16kg    5r/5l x 7

** first 5 sets 1:00 on/1:00 off

** last 2 sets 1:00 on/ :30 rest

Heavy Swings

24kg  Swings    10 sw/:15 rest x5  (50)

32kg Swings  

5 sw @ the top of :20 x 40  (200)

rest 3 minutes

5 sw @ the top of :20 x10   (50)

total 250 swings

Yoga: Sun Salutations

NOTES:
** not what i set out to do today. i was only going to do 20 sets then rest and go again, but I set the gymboss wrong.

** loving the simple not easy these days :)