Double Sinister. Goodness! the first time I applied double bells to the Sinister workout I alternated the single 24kg with dble 12kg's. Really? I don't know how I did it...pure torture! (last video demos a short warm up followed by this workout done last year in Sept, but I never posted it) This time I laddered up the dble bell sets (two 12's) and I think I used either a 16 or 20kg...don't remember now...kinda looks like a 20, but I may have switched them out! It's been a couple of weeks since I trained it)
Sinister, in case you forgot! All sets start on the "30 seconds", followed by one last 30 sec rest period.
5 reps
10 reps
15 reps
20 reps
30 sec rest
2.5 minutes, 50 swings
5 dbl bell, 10 sngl bell, 15 sngl bell, 20 sngl bell rest
5 dbl bell, 10 dbl, 15 sngl, 20 sngl, rest
5 dbl bell, 10 dbl, 15 dbl, 20 sngl, rest
5 dbl, 10 dbl, 15 dbl, 20 dbl.
4 rotations, 10 minutes, (100 reps w/dbl bells, 100 reps w/sngle bell....I love how that works out!)
Repeat as much as time, energy, will or desire permits!
PS, In the first video I repeat the first four rotations for a complete 20 minute, 400 swing rep workout. Half way through you will hear me talking with my training partner who showed up just as I was finishing...I made her swing with me!
Subscribe to:
Post Comments (Atom)
4 comments:
I've been doing a fair amount of work using "kind of" the same thought....using the 24kg and alternating the same workout with double 12kg's. I added squats and only do 10 reps of each move. I'll have to give this one a try!
In a week or two, I've got something BIG coming up!
Diana,
Ebb and flow...training takes on many phases. Good luck with your "BIG" thing coming up!
Thanks! :)
Flashback! Doubles Sinister...gosh, that sounds scary. Not to you, I'm sure.
Post a Comment