cesimpson

First, a definition.

KB Complex

20x KB Swing

20x (10x ea. arm) KB Snatch

20x (10x ea. direction) RTW

20x (10x ea. direction) Figure-8s

20x Goblet Squat

20x (10x ea. arm) Windmill (alternate arms ea. rep)

20x (10x ea. arm) 1-arm Overhead Squat

Mark Twight’s version is a little different, but, of course, the obvious inspiration. I actually wanted to include the TGUs at the end, but the ground was wet and cold this morning. No thank you.

So, today’s workout was:

KB Complex

Then:

5x

P1: 15x Long Cycle Clean & Jerk @ 2-16kg KB

P2: 15x Push ups

WOW! That’s some serious work. In the words of my workout partner this morning, “That’s a burner!”

It takes huge, constant effort to move both of those KBs through the full range of motion. Lots of hip snap, lots of dip and drive. If you could tolerate the boredom of just doing one thing, energy systems work consisting of nothing but the Long Cycle C&J would make one plenty fit and mean.

Another round of the KB Complex

Then a step up ladder. There is a small set of 5, 8in. concrete steps. We took them up 2 stairs in one step, 2 stairs in one step, 1 stair, turn around, come down 1 stair at a time. That counts as one rep.

1-10 Team Step Up Ladder

2-16kg KBs held in rack position.

I do 1, you do 1. I do 2, you do 2…to 10.

Rest while partner works. Switch. Work while partner rests. etc.

A single 18-24″ box would be much better, but that is not what we have handy. The turning around at the top and the bottom is tough on the knees. Those turns, banging my right knee-cap with the KB on one of the Figure-8s, and the moving in of a cold front today, my knees are in some serious pain.

I went to a wedding this past Saturday - the youngest son of some old family friends. Beautiful couple, nice ceremony, mediocre food and crappy booze. Typical wedding fare.

At one point in the night the DJ played 6 consecutive songs that, not only did I not like them, I had never heard them before in my life. I could not identify the artists. The sounds offended my sensibilities.

Pop music both unrecognizable and annoying? Aching joints from the weather?

Maybe I am becoming an old man.