Wednesday 6:30am KB double cleans, presses, squats
Warm up
20 2 hand swings w/12kg 1 min on 1 min. rest x 4 sets = 8 min.
1 hand swing, clean, push press, trans. 2 min. on 1 min. rest x 2 sets = 5 min.
Total warm up 13 min.
Worksets
8 double clean, double push press w/ 2 12kgs, 30 sec on
30 sec. rest
8 double clean, double push press w/ 2 12kgs, 30 sec. on
30 sec rest
1 two hand swing, catch, squat x 10 w/20kg, 1 min. on
1 min. rest
All three sets took 4 min. to complete, I rotated them 8 times = 32 min.
128 double cleans, 128 double presses, 80 squats.
10/10/10/10 bottoms up cleans, 2 min. on 1 min. rest x 3 sets = 9 min.
Total workout 54 min.
Friday 6:00am KB
I only had 30 min.
Warm up
40 2 hand swings w/12kg x 2 sets 1 min. on 1 min. rest = 4 min.
Work sets
40 2 hand swings w/16kg, 1 min. on
30 sec. rest
40 2 hand swings w/12kg, 1 min. on
30 sec. rest
x 8 rotations = 24 min.
Total workout 28 min.
Even though I was using the 12kg for one of these sets, which is light for me, rotating it with the 16kg and only taking the 30 sec rest was killer! I don't know how I ever did my 1600 swing workout w/16kg and 30 sec. rest periods for a whole hour, man, I must be out if shape, lol!
Beginners variation of my Friday workout
20 2 hand swings w/ 8kg or 12 kg, 30 sec. on
1 min. rest x 4 sets = 6 min.
20 2 hand swings w/ 12kg, 30 sec. on,
1 min. rest
20 2 hand swings w/8kg, 30 sec. on
30 sec rest (take up to 1 min. if you need it)
Rotate these 2 sets 5 times = 12.5 min.
Total time 18.5 min.
Work up to 8 sets = 20 min. + 6 min. warm up = 26 min.
Just want to send a big thank you your way for the awesome beginner workouts! I used the last one you posted and loved it. btw, also tried your coconut, pb,honey,almond treat and its is scrumptous,now all I have to do is cut up my husbands sock(I'll just tell him it had a hole in it!)which I'm trying today, thanks for sharing :-)
ReplyDeleteToday marked the beginning of my 3rd month of KB training so I decided to try a "Deck of Cards" workout.
ReplyDeleteHearts-L snatches w/ 12kg
Diamonds-R snatches w/ 12kg
Spades- squats w/ 2 8kgs
Clubs- military press w/ 2 8kgs
and for the fun part:
all the face cards were 10 swings with the 16 kg.
I'm embarrassed to tell you how long it took me to complete this but I did get through the whole deck.
Diane,
ReplyDeleteI'll be posting beginner variations of my own workouts at least once a week!
Thank you for sharing!
Cindy,
ReplyDeleteA full deck of cards, ain't no joke! How many reps per set did you do, and did you take equal amount of rest?
Even if you did 30 sec. on/off it would take at least 30 min, including the swings, (and were those 2 hand swings?), if they were 1 min. on/off at least an hour!
Absolutely nothing to be embarrassed about. You go girl!
It took me about 50 minutes. For the swings with the 16 kg I started with 2 handed then went with 5 left and 5 right. I guess it was a total of 55 reps per exercise for the snatches, squats and double presses and 120 swings. I really enjoyed this workout!
ReplyDeleteI need to add another big thank you for including the beginner variation. Makes a world of difference to those of use out here just starting out.
ReplyDeleteCindy,
ReplyDeleteI'm touched by the change in "tone" of your first/second comment from one of embarrassment to one of pride! You got it!
Best case,
ReplyDeleteI'll be including these variations much more often. I want people to realize that what I do now was a progression over the last 2 years and KB training is versatile enough for everyone at any level!