This workout this about power and cardiovascular endurance.
The workout starts with a warmup of two minutes jump rope four minutes alternating swing squat trust
the two minutes working on your joints.
So that's about an eight minute warm up.
Then you start your workout which is a four minute a mom every minute on the minute you perform a task.
That task is six times a heavy double belt that clean.
So every time a minute starts you perform that six times a double bell that clean dance straight after
that you go into your second mom which is again a four minute Mom as fast as possible four times get
clean squat trust them with a medium weight.
So every time the minutes starts you do that combo four times that cleaned squat.
Trust them.
It's about doing it as fast and explosive as possible.
Then you have your recovery so you just have eight minutes of work intense work with breast after dose
reps.
So if you perform for example the six double belt that clean in 20 seconds you have 40 seconds rest
if you perform it in 30 seconds.
You have 20 seconds rest.
So there's a bit of rest in there.
After your eight minutes of work you got recovery four minutes because when you're working on power
you want to make sure that you fully recovered your heart rate is down.
You're ready to give it your all.
It's short burst high intensity after your four minutes of recovery.
You get your next part of the workout which is a six minute e mom six times heavy debt snatch.
So on one side he performed six heavy debt snatches.
Then on your next minute to perform on your other side.
Next minute on the other side and so on.
So in the end you will have done three on your right.
Three on your left.
After that you get another four minutes recovery to get your heart rate down and be ready for your last
bit of work.
Third part of your workout is a six minute e mom off the power combo the power combo is double bell
three clean and jerk two snatches and one squat trust.
After that you get one minute of rest.
You don't need a lot of rest because the idea is that you go straight into your cardio workout of 10
minutes snatch Unbroken.
You need to be able to pace yourself.
So basically you might not be fully recovered and you might still be out of breath but if you know how
to rest with the snatch of the head then you won't be able to recover during your 10 minutes.
So pace yourself what that means is let's say you just completed your six minute Mom off your power
combo you had 1 minute rest.
Then you start your 10 minutes of Snatch.
So you do once snatch and you feel like you still need to recover a bit more so you go slow.
You don't go fast.
You hold that Bell overhead for a bit longer than you normally would.
So normally if you're snatching you go overhead bang straight down now you hold it one second or one
and a half or two seconds then try and do as many reps as you can on one side then switch if you need
to.
But don't put the belt down.
This is going to be the hardest part.
You can do it if you pick the right weight but it's all about mental toughness and being able to pace
if you can't pace and pacing means that you need to find the right reps per minute to be able to sustain
the full 10 minutes.
Okay.
Let's talk about the warm up the warm up as two minutes of skipping straight into the alternating swing
and squat.
Trust them.
They do this with a light weight.
You don't want to do this with a heavy weight.
It's just about the movement just about warming up the body getting the joints moving preparing for
what's to come so you don't want to be exhausted from this.
Pick a lightweight perform a nice deep insert for the swing.
Swing the ball out then back to the legs.
Switch the legs swing and you clean it and then you squat trust squat.
Trust basically means that you're not squatting stopping and pressing you coming out of that squat and
pushing that weight up through the legs.
So keep repeating this for the full four minutes after the four minutes.
You just work for two minutes when your joints hip circles shoulders circles to ask rotation ankle circles
whatever you need to do to get those joints lubricated and moving if you want to skip to the joint movements
got the six minutes in if you want to skip straight to the first workout go to eight minutes in
this is the first task in your workout.
Double bell heavy debt clean death clean means the weight starts.
Data on the ground every time and you're squatting so you're pushing your hips down his shoulders are
staying high.
You're looking ahead.
Keep pressing those heels into the ground to pull that weight up into the clean your racket for rack
means that your elbows come under.
You don't have to stay in Iraq long.
And then you drop straight down between your feet again.
So your feet need to be around the bells.
If you complete this nice and fast then you will have a good amount of time to rest.
The first time you do this you'll be like this is nothing and it's easy.
The second time you do it you'll see that your heart rate starts to rise.
You'll be more out of breath and by the fourth round you'll be totally out of breath.
Get ready for your next minute for the map full rack dropping down that might come back a bit during
a swing like that look like the swinging between the legs to the back.
It can be dropped straight down but if they do swing back a bit make sure that you get them right near
your feet.
You don't want to be pulling them from the back or you don't want to be reaching out for them.
They have to be between your ankles basically in line with your shoulders so your arms should be nice
to stride one straight line from the bell to your shoulders really explode.
It's about doing this nice and fast.
It's about power moving way as fast as possible.
It's extremely important that you don't use a hip pinch for that hip pinch means that your hips are
going to stay high and your shoulders are coming low.
If you do do that it means that all the stress is on your lower back.
You'll find too quickly fatigue or have a sore lower back.
You want to be so explosive that you heels actually come off the ground.
If they need to do you want to go with a nice heavy weight for this you want to go to the second aim
on the next task.
Skip to 12 minutes in
this is the second task.
It's a dead clean into squat.
Trust is not the weight.
It's a bit lighter than before because we've already done some work and we want to get more explosive
with this.
If we would be doing the same heavy weights we want to do it with less reps but we're doing four reps
so it's that clean.
Good rack squat nice and deep come out of that squat.
Trust those bells up overhead come into a nice lockout will you want to try to get your arms as straight
as possible of the head and then drop them back down into rack through the legs down to the ground.
Make sure you put your belts ready for your next minute so when you perform that claim you want to keep
your arms straight for as long as possible the longer you keep them straight.
The more work your legs are doing as soon as you start pulling or bending your elbows its upper body
work so pull with those legs.
They're also the strongest part of your body.
You got four minutes of this and then you got four minutes of rest really use that recovery to get your
heart rate down.
She usually I recommend to do some mobility work stretching during your breast.
But this time you really want to be fully recovered.
Now if you are nice and fit and you are recovering in two or three minutes do spend some of that time
on stretching or mobility work if you want to skip to the next part of the workout.
The third task which is that that snatch then go to 19 minutes and 50 seconds in
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this is the third task the debt snatch you want to go a little bit heavier again with the kettlebell.
So for the first task I used to 20s for the second task.
I used to six things for this task.
The third task I'm using a 20 way should be depth on the ground.
You want to squat so it's a bit of a progression.
The debt clean is a squat and you're just going into racking the debt snatch is the squat and you're
pulling that weight but you're pulling it overhead so you want to pull that weight as powerful and fast
as possible and as high as possible so that you don't need to do a lot of pressing out.
The bell should be between your feet and you want to squat which means push your hips down keep it keep
your shoulders nice and high your knees should be coming forward.
Pay attention to the timer when the minutes starts.
Pull that bell up straight ahead and you want to use that other arm and swing it back.
Sometimes it's hard to find the right movement.
Whatever works for you but it's best to swing that arm back at the start and forward.
And following that kettlebell as it goes up perform six nice fast grabs and then rest for the remainder
of the minutes he performed that for six minutes.
After that you get another four minute recovery if you want to skip to the fourth task which is the
power combo then skip to twenty nine minutes and 50 seconds in
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this is the fourth task.
The power of cornball clean your bowels.
Come out Martha had performed that three times after your to perform two snatches you can perform full
snatches or half snatches the full snatch is harder so you decide what you need to do after you snatch.
You perform a squat thruster and then you room and then you rest for the remainder of the minutes during
that rests really make sure that you focus on getting your heart rate down and be prepared for your
next minute.
All this is very hard and high and intense work so get those bells ready.
That should be placed next to each other when you're working with two bells and you're pulling them
between your legs.
You want them right next to each other so they're not going to bump into your knees or shins to get
ready for the next minute.
Be prepared.
Find the right distance between you and the kettlebell pull them back clean them up straight into a
good rack jerk come out ahead and perform that three times.
From there you go straight into a snatch would you snatch as you dropped the bells.
You want to lean back a bit away from the bells creating counterbalance.
If you're nice and fast it should take about 20 to 25 seconds to complete the power combo which gives
you about 40 to 35 seconds to rest after you complete six minutes.
Mom you get one minute rest after you 1 minute you take your lighter Balagan which is about a medium
weight.
I'm using a 16 and you performed 10 minutes off the snatch.
You made it to full or half depending on where you're at in your progression.
If you want to skip to the snatch which is the last task for this workout then go to 36 minutes and
48 seconds in
the ball.
This is the last task of your workout which is a snatch for 10 minutes Unbroken.
You can do half or full snatch a full snatch means that the ball goes overhead and from overhead straight
to down a half snatch is it goes overhead with a snatch and then it goes into rack hops.
That's just easier.
Now the most important thing with this is that you pace yourself.
If you go crazy and you do too many reps your heart rate starts to rise and you can't maintain it.
You will want to put the catapult down no matter what you probably will want to put the care about down.
But there's a lot of mental toughness that needs to be built here work on one side.
For as long as you can swap to the other side eventually you might need to swap every two ribs try and
decrease that overtime.
So what I mean by that is as you're repeating your snatch 10 minutes again next week or the next month
you try and do longer sets try and go with the flow.
So wait for that cat about to come back out tween the legs try not to pull it out too hard the harder
you pull it out the more energy use the more muscles you use and the quicker you fatigue and you won't
be able to maintain the full 10 minutes if you've never done a 10 minute snatch unbroken then start
with a lighter weight than you normally use.
You could also do five minutes to start with 10 instead of 10 minutes less than you do just five minutes
but set something that you can achieve.
Good luck.
And that's it for this workout.
Feel free to ask any questions below.
Post your videos and see him next workout.
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