Today's workout is to be performed with two catapults.
Two very heavy caterpillars.
It's the main workout is a 10 minute Mom which means every minute on the minute you perform a certain
task.
That task is double kettlebell debt swing snatch squat.
Trust.
I will explain how that works.
Once we get to the workout from there you drop the weight into five double kettlebell swings.
So I'm using to 24 hours that's 48 kilos right there.
But you should use whatever weight allows you to maintain good form and remain safe.
So both and I and I are going up in weight today.
For me it's the first time that we're using 220 force I'm using 220 force and she's using 216 so that's
the first time for her.
When it comes to snatching double Bales the same for me the most oft snatched is one arm 32 kilos.
So this is 48 kilos.
Double arm the second workout is 10 minutes of Turkish get up into overhead squat.
I'm gonna use the same weight that I've been using for the first part of the workout which is a 24 kilo
kettlebell.
I will use that to do the Turkish Get up.
So you perform the Turkish get up and once you up you keep the bell overhead and you perform overhead
squat.
He come back out of that squat and then you finish it Turkish get up back down to the ground.
That's one wrap.
Then you go to the other side do you repeat this pattern for 10 minutes.
Those are the main workouts.
Now we're warming up which is six minutes of 50 jump rope and five bodyweight squats.
You want to focus on good depths with the squat.
Just really push those hips low pull those knees out keep those heels flat on the ground keep those
shoulders high.
Keep the spine nice and straight and neutral.
Five reps of that then back into skipping 50 jump rope five squats and repeat that for the full six
minutes.
The next part of our warm up is hip pinch into arms overhead.
You can skip to six minutes 30 if you want to see that then I'm also doing some rolling which you can
see at eight minutes 40 just rolling out the quads front side in a tie et cetera.
The glue heals the erect the spine by the trapeze here's everything there you can see that at eight
minutes 40 if you want to skip that and seek the preparation work we're doing for the main workout then
just skip to 12 minutes 30 if you just want to see the main workout then you can just skip to twenty
two minutes and thirty seconds in
which
all
the only real ones
together and get it off.
I'll
Oh yeah yeah yeah yeah
yeah yeah yeah yeah yeah
yeah
yeah yeah
OW OW OW OW
OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW OW
OH
BLEEP
here we're doing the hit.
Hands into arms overhead.
So the first part of our warm up was this jump rope and squats so the squats are gonna be part of the
main workout.
The squat trust the two that really works your ankles your knees your quadriceps glue tills your back
then the jump rope really gets you warm gets the blood flowing with the hip pinch you want to keep your
shins vertical and no movement in the ankles at all you want to bend the knee and push your hips back
and pull the top of your pump is down with your hip flexes.
I'd like to slide my hands across my shins down and come down as far as I can while remaining a nice
neutral flat back then as I stand up or come up I squeezed the glutes to pull the pelvis up and I follow
through with arms overhead as I'm putting my arms overhead I don't just trawl overhead and don't care
about it I actually really focus on getting them as far back as possible pushing that chest out which
is all part of what you're gonna need in the overhead squat which is gonna be part of the second workout
after your 10 minute emotion you'll see me switch up how I bring my arms overhead as well sometimes
I have to Trump's pointing back sometimes I haven't pointed in or palms forward or palms and then also
bring the hands to the side of the tie and up
some
here I'm rolling the quadriceps at the front on the sides the ITP on the inside Yeah I dug this everything
I will do both sides I will also do the glued to yours and the erect spy Ney the trapeze here's Ron
boards everything at the top there at the back if you want to skip the rolling then go to twelve minutes
thirty
they call on
Oh yeah I really for
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yeah
yeah.
Yeah.
More and more.
I thought that
was
me.
I
did not feel
the need for this.
Yeah.
Here we're preparing for the main work that's to come.
So just working with one bell the full movement with one bell of the dead swing snatch into squat trust.
I do one side than under the other.
There's no rushing.
You definitely want to prepare yourself because you don't want to just do the warm up with body wides
and then expect your body to be ready to work with two heavy cannibals.
It's not going to happen.
You're gonna get injured so this is a great time to also work on technique.
We will have spent about 20 to 25 minutes on just preparing for the main workout so hike the ball back
into a snatch of a hat drop it into rack.
Try and keep that elbow under as much as possible.
Dance squat trust up a trust that means that you using your legs push that weight up and follow through
with a fish.
If that weight is too heavy you'll find that you'll be doing a squat and press for an hour.
She's gone up and wide and she will be doing the squat and press and that's fine.
Here I'm doing some double arm kettlebell swings which is also preparation for the double bell swings
that are to come in the first part of the main workout for 10 minutes.
Next year I'm planning double bell into a squat trust.
So I'm checking how that would work.
Am I able to actually use this weight for the squat trust.
Yes I am.
So I'm happy with the way.
Otherwise I would have gone down to 20 kilos or 22 if I had doubts.
You don't want to fatigue yourself when you're preparing for the main workout.
You just want to do a wrap here and there then just take a bit of a break.
Do some stretching or just rest.
I'm helping and I prepare for the heavier weight.
You can use the same progression.
So you want to get a good nice deep insert with the bells so that you get more momentum.
If you turn your tummy in that means you can go deeper because you've got internal shoulder rotation
so give that a go.
If you find that you're not getting deep insert try that in
some getting an art to work on a good deep insert to get more momentum for that snatch.
So she easily gets that one way up.
She will do a few reps of that other side as well.
From there I'll get it to do some squat thrusters with just the one ball I will get it to do some double
belt cleans as well to get used to the weight.
After that I get it to work with double belts in front of her.
She'll be that swing snatching one ball up straight down into the other side up straight down into double
Belles so she'll do one side either side both sides.
This is a great way to get used to it cause sometimes you over think tanks and you start thinking too
much about it.
So you do one side which you're already used to.
You do the other side and then you go straight into both sides.
So the rest is just gonna be preparation work.
If you want to skip to the the workout then go to Twenty two minutes in
then I just.
Once begin
to feel a little bit about a guy who lost the big.
Oh a
you know if you go up because you see
something like this.
Oh yeah.
That's why
I've
been trying to stop this
you Fox stock lately.
Oh yeah.
You're actually looking at
say
uh uh uh
you go see us both
black and white box
legal stuff like this.
It would have been nice.
What is it.
It was good.
You know say about the whole thing was I just try.
I mean you can't.
When you see that it's why is this guy's life this guy is like other people's kids.
Yes.
I believe go.
All right let's see some
Steve
we're getting ready for the main part of the workout a bell so ready time I was on hike back true to
the legs snatch it up bracket squat trust bracket drop it into swings five explosive swings then the
weight goes down all this should have taken you about twenty seconds which gives you about forty seconds
to rest
first round you're gonna find that easy you'll recover quickly but you're going to fight and all the
subsequent rounds that you actually want more rest it takes time and you need to focus on getting that
heart rate down and getting the bread back
make sure you put chalk on your credit belts because we're working with heavier cannibals you don't
want to lose grip of the cannibals all this is very explosive work for the bulls back pull them out
up snatch him up straight up ahead into rack squat squat thruster and swings with the swings you want
the weight to drop before you hit pinch then your Hench and insert the weight between your legs and
pull it back out you don't want any bobbing of the weight at the back so if you're not inserting it
then you'll find that the weight starts bobbing which creates friction in your hands and that will take
your hands quite quickly with your belts ready for the second set.
So we've just done the first and the second minute it becomes harder to get the heart rate down.
Make sure you use that time to rest.
Don't start doing any other claims.
Get ready for your third set.
Pull them back snatch move ahead drop squat squat thruster drop and sway with the swings you want to
create counterbalance you'll see that by the top of my shoulders are way behind my heels this counterbalance
can be created in your ankles plantar outdoors reflection.
So with that heavy weight that the front and your shoulders back you create counterbalance if you're
staying straight that weight will pull you forward.
I'm using to 24 hours that's 48 kilos.
It's quite a bit of weight.
That's why we're doing low reps.
So when you see this on paper it might look like not a lot.
Just 10 minutes of work.
That's 10 reps of the dead swings snatch the squat thruster and all the 50 reps of the swings but because
the weight is so heavy and we've got a really explosive you will really feel it.
Now the weight needs to be heavy but it needs to be safe.
So if you find that your form is compromised you have chosen a weight that is too heavy an alternative
for this workout can also be a heavy weight in one arm.
Only you can do both arms then you could do that swing snatch squat thruster and three swings then you
switch arms that's swings not squat trust the three swings make sure you reach top especially in warm
weather it's absolutely browser thing where we are in Spain the boxers heart
getting ready for our next set good pull back right back deep insert inside snatched up rackets squat
thrust into swags a squat thruster is a squat Dad you come out of so fast that the weight is thrust
that up rather than the squat coming out and press but if the weight is very heavy for you and you can
do your snatches but it's too heavy for your trust.
That's all right.
You can do a squat coming out and press after ten minutes of work you will have two minutes rest.
Then it's time for the second part of your workout which is 10 minutes of Turkish get up into overhead
squat if you want to you can skip ahead to thirty four minutes in
Moscow would
be
happy we're all on holiday.
All
right
let's take
I just want to say
that
yes.
Oh I see.
That's why
I'm such a big secret.
Ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow.
Ow
ow
ow.
We'll see.
Wait a minute.
I don't even know what brings
you here.
I know I know you're taking too long.
But
I mean I know what you said about
my client
but
until now.
You know I think a lot more.
No it's not.
You know it's not.
She
dead
I'm not saying that you have 60
why don't you
moderate.
My guess is that maybe three
not so bad
I mean it's not easy to say oh no no not
going to stay on my side.
I don't want your money to be
there.
There has to be a
this
past
July
side by side by of the battle on both the of
we're getting ready for the second part and the last part of the main workout is ready turn into it.
Bring it to the chest press it up.
You can assist with the other hand.
First parts coming out to the elbow.
That's all lap work.
Hips up pull the knee under then stand up everything nice and firm squat as deep as you can only as
deep as you safely can.
You should not feel low back pain.
You should not feel pain anywhere.
Only Do A QUARTER OF A HEAD squat.
If you're having trouble then built up to half of overhead squat.
Three quarters of overhead squat and eventually you'll be doing a full overhead squat.
If you try and brush this you'll only get injured outside of this work.
You should be doing mobility work on the thoracic and your shoulders.
It's not just hips knees and ankles that come into play with the overhead squat.
You need to have good shoulder mobility flexibility strength stability too drastic extension and a lot
more.
The overhead squat is a very advanced exit exercise.
It's very beneficial to you but only when done right.
If you are going too fast with this you will find that you will have problems on the inside near your
hips above your hips.
You could draw this long ball from everything that is attached between your hips and your ribs your
Blakes that whole area there.
It will be super super tight.
You and you run the risk of injury down the second part that you've run risk of injury is your shoulder
or your upper back to massacre area.
So make sure that you progress and work on mobility and flexibility outside of your workouts.
Back to the Turkish get up on the other side.
Press it up.
Take your time.
It's step by step progress.
First part coming up to the elbow which is lat work.
You want to pull that elbow down into the ground.
You want to push yourself up with that elbow then onto your hand then your hips up then pull that knee
under then you come up stand up.
Keep it overhead squats and back down to finish the Turkish get up.
You want that down face of the Turkish get up to be just as clean as you came up.
You don't want to flop down into it.
Control every part of the movement.
Now you can bring the bell to you at the side or you can bring yourself to the other side.
This floor is very rough.
So I'd like to stay in one spot but otherwise I would have brought myself to the other side of the kettlebell.
I also want to stay in camera so it's I have to move the kettlebell.
Take your time rest between reps if you need to.
The main part that will fatigue is your shoulder the shoulder area.
A lot of work is done there.
As you're getting up there shoulder rotations stabilization elbow lockout with the triceps there's so
much going on there.
A lot of work.
So don't run the risk of dropping the weight on your head.
This work will continue for the full 10 minutes.
I will be doing some stretching some rolling and other stretches.
If you want to see that.
That's at 46 minutes and otherwise just continue watching the workout.
I hope you enjoyed the workout.
Feel free to ask any questions.
Was just so I wasn't thinking I
trying to get
more info zesty about.
Nothing.
OK.
So you want to know what was
said.
So just.
I mean he's going to get a
no doubt
about that.
So I just
decided after all that
you know I'm not going to be able to have
a day early.
Oh look at
me.
Uh
would it be easier.
Uh
uh
I have no doubt about it.
If you look at my freshman year I was glad to see
you again.
That's what I wanted to say.
It's
gonna be okay.
Oh because you your letter
I thought.
Yeah.
Yeah I guess so.
Oh please just stop them a group of the uh folks.
This is totally fine but it's a bit of a shock.
Ow ow ow ow ow ow ow ow ow ow ow ow ow
ow ow ow ow ow ow ow ow.
Yes yes.
Obviously it's a policy that would be if you were to
talk to somebody else.
Thank you so much for talking with us.
Okay.
You know I know if you go to they are actually.
Yes yes.
Is
enforced enforcement
through
holidays all of a sudden.
Yes.
Great.
Yes
I know.
Just remember next week the the recap does not want to change anything on a Tuesday because you know
that right.
You just never know what time it is possible.
How is it going to wait we.
So we don't enforce a law with each other.
Well you know the only office let me let us come back.
So why not take a photo ago
that you're going to get our
job right.
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ow ow ow
get
out
Mama this is falling apart.
She has got scared.
Once again small stand on his feet.
Yes.
Over my dead body will be
shot.
Ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow.
How would you like to talk about that.
I know.
Like I said
western parts of the concept.
Ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow ow
ow.
Sorry to hear about.
Like for my kids.