Tuesday double cl/pr...just get in the gym and warm up

It seems as if I have to take my own advice lately and just get my butt out to the gym, put my hands on the bell and start swinging.

I used to always (for over 1 year) start my workout with basically the same warm up of 40 two hand swings w/12kg, 1 min. work, 1 min rest for 5 sets. And although that weight, with 2 hands, is light for me the full minute of swinging kind of forced the blood moving through my body, settling me in for the long haul, while having a full minute break allowed me to get the music started, get water ready, my socksleeves, etc. By the time my 5 sets were done you couldn't drag me out of the gym, I was ready for my workout and 10 minutes of swinging had already beeen done! So, I've gone back to that basic warm up....it works for me.

Warm up

40 swings, 1 min work/rest x 5 sets = 10 min.

Work sets

8 double clean/press w/12kgs, 30 sec. work/rest,
10/10 x 2, 1 hand swings w/12kg (40 reps), 1 min work/rest,
8 double clean/press w/12kgs, 30 sec. work/rest
40 2 hand swings w/16kg, 1 min. work/rest,
8 double clean/press w/12kgs, 30 sec. work/rest
40 2 hand swings w/20kg, 1 min work/rest
x 4 rotations

Each rotation of 6 combinations took 9 minutes to complete x 4 = 36 min. 96 dbl/cl/pr, 480 swings (not including warm up)


Bottoms up swings w/12kg

15/15 x 2 (60 reps), 3 min work, 1 min rest
10/10 x 3 (60 reps) 3 min work, 1 min rest
8 min.

Total workout 54 min.

Pictures and video of Team Rif Workshop coming soon!