Workout at The Fly

w/Brandon


Brandon: OAJ, practice reps; 20kg 5 R/L x 2


OAJ: 20kg x 8-6-4-2 x 1

C&J: 20kg x 8-6-4-2 x 1


Danny: DSN w/2-20kg x 10  (Outside-the-knee; Mahler style)

*I saw a workout that included 10 DSN, and wanted to see if I could do that many with the 20's. I did, but WOW, what an ass-kicker!! IMO, the Double Snatch is the most brutal KB lift there is! It requires so much force production, and is such a fast pace, that it really challenges you like nothing else. If you do them Half-Snatch style, that will make them a little easier, but they still have to go up, which is the fun part. If you're feeling extra 'manly' one day, and you want to test yourself, warm up first, then grab two moderatley heavy bells, and crank out 10 reps; I'm sure you'll be humbled quickly! If not, you're either a stud, or you're not using enough weight :)  If you want to train, but are short on time, a few sets of these will fix you right up, and you'll be done in 15:00 or so.


C&J: :30R/:30L x 5:00

Brandon w/20kg

Danny w/28kg

*felt good; was a little tough, but not bad. Averaged 8-10 RPM. I may have gotten another minute or two. Overall, I'm happy with the set, considering it was my first attempt. My goal is 10:00 non-stop.



Finisher:

DSW: weight ladder; 2-16kg & 2-20kg.
Brandon 2-16kg x 10, 2-20kg x 10, Danny 2-16kg x 10, 2-20kg x 10, Brandon 2-16kg x 8, 2-20kg x 8 etc. My rest was while he did his reps;  'you go-I go'.

10-8-6-4-2 (30 reps w/2-16kg; 30 reps w/2-20kg)



A great workout. Everything felt good, and we were in the shade, so the heat wasn't that bad.