I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game. Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout. If you have a group, you can even perform this as an interesting relay race. No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try.
Ladders, ascending, descending make for great workout structures. I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round. The following ladder workout is a little different since each round is has some unchanging "bookends". Each round begins with 20 Kirsty Grosart!)swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks,
The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy"for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a ). Decided to use the 26kg for the squats though - and that was fun. I could go heavier on both , but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time! Let me know if you decide to try it, and if you make a cool modification of your own!
I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, lightarmbar, and a few halos from half kneeling. For fun I did a couple of getups with the then... the ladder fun began.
Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands. Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor. Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :)
Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4(drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.
After a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.
With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that thisworkout clearly isn't for everyone--as written. Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand swings, thirty seconds rest for the five minutes.
As for the circuit itself, thedeadlifts can of course be done with any weight you have handy which is appropriate. Also, instead of archer push ups from , you can choose whichever variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 reps per round).
This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of SSST workouts we had been trying earlier this year.favorites. Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal. In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the
This wasn't just an excuse to make a silly graphic, I promise.
Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy, but never compromising form.
We started with a Primal Move warm up then went through thefrom Paul Wade (good stuff -- , l-sit, twist). Did a quick 20 swings with a moderate sized the proceeded with 5 rounds of this interesting combo, resting as necessary:
- 3 dead hang pull ups immediately followed by 3 per side military presses