Today’s workout - Ross Enamit’s Magic 50.
Perform 5 circuits of the following:
5 Dumbbell Snatches Per Arm
5 Dumbbell Swings Per Arm
10 Burpees
Rest 60 seconds and repeat
Now I don’t have a dumbell, so sub a 16kg kettlebell for the snatches and a 24kg for the 1h swings…. Fuck me, that hurt. Magic?! Ooof, you’d need to be a conditioning magician to make it straight through this with 30s rest between sets!
Half way through the 3rd set I had to make the first of several unscheduled stops. Still, completed it and didn’t puke. I like that it’s conditioning focussed, mixes burpees and snatches (my 2 least/favourite things) and is short & effective.
Finished up with some ab roller, some bird dogs & some stretching of the hamstrings and calves.
Soundtrack today - Sick of it All, Death to Tyrants
(Source: rosstraining.com)
Tonight:
A good warmup - it’s cold in the garage!
5 supersets or complexes (depending on your terminology!):
- 5 x clean & military press each hand @24kg
- 5 x goblet squats @24kg
Followed by circuits: x5
- 5 burpees
- 10 2h swings @ 24kg
- 15 mountain climbers
- 20 high pulls (10/hand) @ 16kg
& lots of stretching to finish.
Kettlebell Swing,Clean,Squat,Press, and Snatch Complex (by supmuhhumbruh)
From the blurb:
“This complex allows you to practice foundational kettlebell exercises, while really smoking the system. One rep each exercise, but the number of sets and cycles are up to you! I usually perform 3-5 sets of five cycles (L+R) before I’m toasted.”
28kg windmills (by negf03)
Nice!
Nice hardstyle swing form. The more I’ve evolved with my own training, the more I’ve come to realize that swings may be the single most important drill in your repertoire. If you’re going to be completely minimalistic about it, that is. Maybe throw in some max-effort deadlifts once in a while, and maybe some pull-ups for the upper body. But aside from that, just swings, swings, and more swings…
Yup.
(Source: bannerword)
Hit a cool 275 swings with that 24kg bell this morning before breakfast, and again, grip fatigue is what kills it. I’m 30 secs on /30 secs off pretty eaily but trying for 1min on /30 secs off is still too much for the forearms (and I don’t want to let a 24kg bell slip out of my hand onto the floor in the flat.) Still, it feels like the right weight.
Also thinking today that if I can military press the 24kg with either hand (and I can) then why am I not trying to use it for a turkish getup? I suspect the answer is - I’m fuckin scared of droppping it, lol.
When I started with the 16 last year it was a while bffore I could do a military press with it, despite the fact that I was doing TGU’s. Although I think getups are more about shoulder stability than presses (which are more of a grind/strength move.)
So I guess I’ll try some TGU’s - or half tgu’s - or just floor presses to start - at 24kg this week and see how they go.
Have you noticed that if you finish up with a ? it turns answers/reply’s on?
training post
My current training routine, will try and stick to this for the next 6-8 weeks, with several swim days mixed in.
First day, amrap in 20 mins:
- 5 burpees
- 10 snatches (5/5)
- 15 mountain climbers
- 20 swings
Second day:
- 5 mins Turkish Getups
- Lots of swings
Third day:
- 5 mins Turkish Getups
- 5 mins Clean & Mil press ladders with the 24kg
- 5 mins 5/5 Snatches (for numbers, but mainly technique work at the moment)
- tabata squat thrusts
