No matter how light 8kg is, it is still a weight. I did a lot of reps but concentrated on each and every one the same way I would @ 16 or 24kg to get a "perfect rep".
100 two hand swings
200 snatches (20/20/...)
100 clean-press-clean-front squat (10/10/...)
100 two hand swings
200 one hand swings (50/50/50/50)
200 snatches (20/20/...)
100 clean-press-clean-front squat (10/10/...)
200 swings (40 2H/40 L/40 2H/40 R/40 2H)
400 one hand swings (40/40/...)
Total: 1000 swings, 400 snatches, 400 cleans, 200 presses and 200 squats
100 two hand swings
200 snatches (20/20/...)
100 clean-press-clean-front squat (10/10/...)
100 two hand swings
200 one hand swings (50/50/50/50)
200 snatches (20/20/...)
100 clean-press-clean-front squat (10/10/...)
200 swings (40 2H/40 L/40 2H/40 R/40 2H)
400 one hand swings (40/40/...)
Total: 1000 swings, 400 snatches, 400 cleans, 200 presses and 200 squats
3 comments:
You can get a crazy good workout with NO weight, just the motion!
I'm always amazed when I demonstrate to new students how to do the swing and I'll be using no weight alot of times just to show them the "motion". It'll still get you going....
I used to do at least 2 workouts a month with double 8's. The speed that you get using the lighter bells is a nice varialble to add to your training, which is the point, I think.
So 400 snatches with the 8kg, is still 200 snatch points, lol
How long did this workout take?
Tracy,
that's a very good point. It doesn't always have to be a heavy weight. The more variables, the better.
Right now I'm in Budapest at my best friend's place, so I don't have access to anything else. Considering that the cert is in 3 days, it is better anyway to back off and save up for it (hands, energy, etc.), but I can still keep the groove greased. Right now I'm down under 123lb, if it stays like that, I'll be doing the Grad Workout with two 8's, lol!
I have actually no idea how long this took... I've kept my regular pace of 40 swings/min, 30 snatches/min, 4sec/rep at C&P and C&FSQ so I guess it must have been a little more than an hour.
Wow those are still huge numbers regardless of the weight.
Double 8s will be a breeze for you but so will double 12s .. and probably double 16s!
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