Real quick Saturday workout for you today just in case you missed any this week or want something “extra” cause you have some extra energy.
(Funny, as I write this, I have Lynard Skynard’s “Saturday Night Special” song playing in my head. Don’t ask me why…)
The “Special” is such because you’re gonna refine your technique and get a blistering conditioning workout in the process.
Yeah, that’s right, stopping the KB between ballistic reps and resetting your start position.
These durn things chew up more energy than I don’t know what.
So here’s what you do:
1. Pick your ballistic.
2H Swings… 1H Swings… Snatches… Double Cleans…
You get the point. (No overhead work here.)
2. Use a medium sized KB or pair of KBs -
Something you can really put some force behind and lift explosively.
3. Set your timer for 20 minutes.
4. Do one set of 3 to 5 reps at the top of every minute.
(So every time the clock hits “:00” or the second hand hits the 12, you do a set.)
P.S. If for some reason you’re not being consistent with your training – your workouts – then it really shouldn’t surprise you if you’re not seeing results.
Consistency is key.
It ALWAYS “wins.”