The two kb lifts that I rarely train is the Get-up and the squat. The Get-up I simply don't make enough time to do, and it may be because the platforms in our garage gym are too narrow which poses one more obstacle. The squat I've trained off an on, mostly off, because my legs are plenty big enough, (picture to right), and my abs are plenty thick enough! The one thing both lifts would improve however is my flexibility.
I'm adding in squats back into my workouts on Thursdays as part of my doubles workout, and I may add it in with a single bell on Tuesdays only because I have a killer swing/squat workout that I call "The Torture Chamber" that I may want to produce for video and I've got to get in shape to do it! The workout combined single and double bell sets as well as pacing....and those of you who have done some pacing work with me on my Programing the KB Swing DVD know how freakin' hard that is!
Warm up the single clean/squat for two 1 minute sets. Warm up the double clean/squat for 1 min.
dbl cl/sq x 5 w/12kg's, 30 sec work/rest
dbl pr x 6 w/ 12kg's (30/30)
dbl sn w/10kg's x 12 (30 /30)
2 rotations = 12 min.
Then I realized I didn't need anymore ballistic work so I dropped the dbl snatches and went to dbl presses, but no rest between switching weights.
dbl pr x 5 w/ 12kg's
dbl pr x 5 w/10kg's
dbl pr x 6 w/8kg's (1.5 min/30)
I didn't want to overdo the squats so there will be much more to come.