Another "Plus 50%" workout, but this time I show you how to get there with "work into rest"!

Here is the workout I created last week.  I went through it a few times with clients, and in my own training, working out the details, but as you will see in the videos, even I "mess up"!  A left out set, a miscounted set, but at the end of the day it still adds up! Here is a 600 swing workout that will help you add 50% more to your workload!

I explain the workout in the first video, but what I want you to watch in the workout videos (if you do watch the videos!) is how I coach Anne on how to change the workout to suite her abilities and needs (Anne is getting ready for the RKC in less than 2 weeks and started training with me about 4 weeks ago....I'm happy to say she did in fact pass her snatch test last weekend!).

Anne was doing the same workout but only using the two hand swing, until she felt the need to relieve her grip and use the one hand swing.  She also uses, progressively heavier bells leading up to the 24kg in the last half of the workout.  She did a great job scaling workloads, in fact I think she mentioned it was the first time she had ever swung the 24kg!  Won't be the last though!

Enjoy!

rotation #1 (both videos demonstrate both #1 and #2 rotations, but slightly different versions)

10 2 hd sw x 5 (2.5)

11, 12, 13, 14, 15 reps (2.5)

5 min, 115 swing per rotation

rotation #2

10 tr x 5 (2.5)

10 tr + 1 2 hd sw

11 2 hd sw

10 tr + 2 2 hd sw

12 2 hd sw

10 tr+ 3 2 hd sw

13 2 hd sw

10 tr + 4 2 hd sw

14 2 hd sw (I forgot this set...but don't you!)

10 tr + 5 2 hd sw

15 2 hd sw

7.5 min, 180 swings per rotation (there is another video demo on youtube FYI)

repeat rotation #1

10 2 hd sw x 5 (2.5)
11, 12, 13, 14, 15 reps (2.5)


repeat rotation #2


5/5 one hd sw x 5 (2.5)


11 2 hd sw,
5/5 + 1 2 hd sw
12 2 hd sw
5/5 + 2 2 hd sw
13 2 hd sw
5/5 + 3 2 hd sw
14 2 hd sw
5/5 + 4 2 hd sw
15 2 hd sw
5/5 + 5 2 hd sw


add at the end


10 2 hd sw x 1 set


total workout (including 1 minute rest periods between all rotations (4))
29.5 minutes, 600 swings