Saturday Lab

Before I write a new blogpost, let me say this....it's killing me that I can't keep this awesome video trailer as the first thing that anyone that comes to my blog sees....so don't be surprised if I post it every week....what can I say? My ass has never looked so good....speaking of my ass. This morning I wore the same Lululemon tights I wore in the video to teach class...my way of commemorating the national video trailer for "The 4 Hour Body".....





OK, so I've been summoned by Pavel to write a "Training Tip" and article about my DVD, "Programming the Kettlebell Swing", for his newsletter next month. Hmnn....what is my "training tip"? Well, I've come up with something new, as well as original, that follows my philosophy on how to train high volume swings...

I admit that my HV KB swing classes are not exactly full....that's because it's just too bloody hard! But seriously, when a new idea, routine, method, or workout comes to me, guess who gets to be the guinea pigs? (and I do use the word "pigs" lightly, lol) My swing classes get to test out all of my theories! First of all, I want to test them on myself, but what fun to get to take other people through the same experience.

Let me say this....I will be sore as S#!T tomorrow because I tested my training tip out on my first class, my third class, and my fourth class! Good Lord....I would never advocate trying something new that many times if it's never been tested before! Good news...you can read about it next month and you will see it demonstrated in the next video Mark and I are already scheduled to shoot, this next January!

As I mentioned I tested out my new theory in my 1st, 3rd, and 4th classes...what happened in my 2nd class? High volume snatches of course!

This workout is way too complicated to describe exactly....but for the "hardcore", here it is....

12kg first rotation

1 sn, 1 tr x 16, 30 sec rest (1 minute workset)
2 sn, 1 tr x 14, 30 sec rest
3 sn, 1 tr x 12, 30 sec rest
4 sn, 1 tr x 10, 30 sec rest

18 sn, 1 tr x 18, 30 sec rest (1 minute workset...same combination as first workset, but at a faster pace)
5 sn, 1 tr x 8, 30 sec rest
6 sn, 1 tr, x 6, 30 sec rest
7 sn, 1 tr x 4, 30 sec rest
8 sn, 1 tr x 2, 30 sec rest

Now there's a pattern emerging....and it may be explained in more detail in a video workshop....but if anyone is truly interested in duplicating this workout, I will be happy to break it down via email.....simply request it.

12 kg & 14 kg 2nd rotation

1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min. workset w/heavier bell)
2 sn, 1 tr x 14 w/12kg, 30 sec rest
1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min workset w/ heavier bell)
3 sn, 1 tr, x 12 w/12kg, 30 sec rest
1 sn, 1 tr, x 16 w/14kg, 30 sec rest (1 min workset w/heavier bell)
4 sn, 1 tr x 10 w/12kg, 30 sec rest

1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest (1 min workset @ faster pace)
5 sn, 1 tr x 8 w/12kg, 30 sec rest
1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest (1 min workset @ faster pace)
6 sn, 1 tr x 6 w/12kg, 30 sec rest
1 sn, 1 tr, x 8 w/12kg, 1 minute work, 30 sec rest (1 min workset @faster pace)
7 sn, 1 tr, 4 w/ 12 kg, 30 sec rest
1 sn, 1 tr, x 18 w/12kg, 1 minute work, 30 sec rest ( 1 min workset @ faster pace)
8 sn, 1 tr x 2, 30 sec rest


3rd rotation

1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
2 sn, 1 tr w/12kg x 14, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
3 sn, 1 tr w/12kg x 12, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
4 sn, 1 tr w/12kg, x 10, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
5 sn, 1 tr w/12kg x 8, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
6 sn, 1 tr w/12kg x 6, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
7 sn, 1 tr, w/ 14kg x 4, 30 sec rest (faster pace)
1 sn, 1 tr w/14kg x 16, 30 sec rest (heavier bell)
8 sn, 1 tr w/12kg, x 2 (faster pace)





the end....

So, in the true sense of the Saturday Laboratory....I tested weight and speed in combination with high volume snatches. Over 45 minutes of snatches...the total number is yet to be determined....but the exact rep count doesn't matter....you still have to show up for the next workout!