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Swing, Snatch, and Grab
Home Gym Workout – Kettlebells & Deadlifts #2
6:15 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:15 rest)
Military Press – Ladders (1,2,3) x 4 rounds x 24kg (:30 rest)
Snatches – 10R/10L – 4 rounds x 16kg (1:15 rest) / 10R/10L – 1 round x 24kg (1:30 rest)
Chinups – 5 x 3 sets (2:00 rest)
1:05 total time
The workout as prescribed by Pavel calls for 100-200 heavy swings and/or snatches so I did the heaviest swings I can do with the kettlebells I have (36kg) and did a Simple & Sinister version of them. I could easily go up to at least a Bulldog bell on two-handed swings but that’ll have to wait as I just bought new bumper plates.
I also wanted to go heavier on the kettlebell military press after the Vodka & Pickles workouts since I was only doing 1,2,3 ladders rather than sets of 8. They go up easily with my right arm but the left is still my less strong arm. I’ll keep at them and see how it goes.
I’ve only done snatches one time with Paul Lyngso at Burr Ridge Kettlebell Club back in August so this was just a training session. The 16kg was pretty easy so I wanted to try the 24kg at the end. Not the smartest idea as it’s a big jump in overall poundage. I made the reps but they were slow and not the prettiest so I’ll stick with 16kg for now as I still need to work a bit on form.
Ended with the chinups and they went up easily. Might add some weight next time and just do triples.