This workout includes cardio endurance mobility strength and flexibility.
The workout itself is 10 minutes of the black snatch which means two swings one snatch in this workout
We're doing 10 minutes and try and do one switch only.
So that means you do five minutes on one side double swing one snatch double swing once snatch repeat
and keep going.
Then switch at five minutes in and do the same on the other side it want to start with the weak side.
The alternative is to do two and a half minutes each side or whatever you believe is an amount of minutes
that you can achieve unbroken.
So if two times five minutes is too much you can do four minutes on each side or three minutes on each
side.
Then the second task for this workout is 10 minutes a mom of a squat depth curl into sports press.
Only the upper face so that means you press it up from a squat position.
Then you stand up.
You perform a high windmill which means that the kettlebell is above you.
There's also a windmill called the Low windmill which is where you have the kettlebell in the hand that's
hanging from the high windmill.
You go into overhead squat.
Then you repeat the same sequence on the other side.
This is the combination that you perform every minute on the minute.
So that means at the start of the first minute you start this combo squat Dead Girl sites press stand
up high went male overhead squat turned to the ground switch hands.
Repeat on the other side.
This will take about 40 seconds 45 seconds.
That means that you have 20 to 15 seconds rest.
Then on the next minute you go again.
You repeat the same thing.
The third task is another 10 minute mom and the combination is a dead swing clean into bench press into
reverse Turkish.
Get up you performed that sequence one time on one side at the start of every minute so that means at
the end of the 10 minutes you've done five of these combos on each side so you start with the weak side.
But the first minute then you do your strongest side and your second minute because there is a lot of
rotation work and you really need to work on your flexibility here.
You want to do a good warmup.
You also want to spend some time on the exercises itself to see what weights you can handle.
So in the warm up and preparation for this workout you'll see me warm up the hips perform some squats
hip hinges work on thoracic flexion and also work with the PPC part especially the shoulders and shoulder
blades and traffic region.
That is the upper part of your spine.
It's from approximately your belly button to where your next starts.
That is the area of your spine that has the most range.
It will create the most range and in this workout it will be flexing.
It will be extending it will be rotating etc. So with the PPC pipe I take a nice wide grip to start
with and I want to keep the elbows locked out during the movement.
I bring the PPC pipe overhead I squeezed my shoulder blades together and I pull them down all the way
to my arms are hanging behind me.
Then I reverse that movement and you want to do it the same way it came down.
So you want to keep those elbows extend that as you go back up.
If you find that you're having trouble coming back up your grip should be a little bit wider and you
need to pay more attention to connecting with the muscles you need to pay attention to how you squeeze
the shoulder blades together and down when it came up.
You need to reverse that exact movement going back up.
As I'm getting warmer I'm decreasing the space between the hands.
So a more narrow grip then I'll do some overhead squats as well with the PPC part with a narrow grip.
I'll also work on like lateral flexion coming to the side then coming forward and back.
All this work here is preparation to warm up the muscles to connect with the muscles to understand what
muscles to activate for which position and movement but it's also to increase your range so it will
help you with improved overhead position especially with the wind mail the overhead squats the Turkish
get up etc. Then I'll also do some work on the hips by doing a downward dog and into Cobra.
This works on hip flexion hip extension the glutes.
It also works on the shoulders.
I mix it up with the pidgin and other stretches and exercises.
I spend a lot of time on this mobility drills and warming up the joints and mobilizing.
I recommend you do the same.
You're going to get more benefit out of your workouts if you warm up properly and work on your mobility.
There's a high chance of getting injured if you're working with a heavy weight and performing all these
movements without warming up properly and working on your mobility after the warm up and the mobility
drills.
I'd work on preparing for the exercises so performing the exercises with a lighter weight getting used
to the motion getting used to the muscles that to activate making sure that I picked the right weight
and just gradually increasing the weight for the actual workout.
If you want to skip to this and bypass the mobility work then skip to 11 minutes in
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I'm preparing for the exercises that are about to come and increasing the weight gradually.
That was a deep squat curl into sports press into went male
nice slow movements into overhead squat if you want to make sure that the elbow remains extended as
you perform the movement here I perform a reverse Turkish get up I'm just combining some exercises from
the main workout all into one getting used to it getting used to the weight gradually increasing these
are slow exercises grinding exercises that are to be performed with super control not fast one wrap
quick quick quick quick.
It's not about getting in fast reps it's about owning the movement fully increasing your range of motion
increasing your strength and stability and mobility.
I continue this work for quite a bit I spent at least 10 15 20 minutes on preparing for the main workout.
Finding the right weight that I can handle if you want to skip straight to the first part of the workout
the first task the black snatch then skip to 16 minutes in this is where and I will perform the black
snatch two swings once snatch I could not perform the snatch myself as my fingers had 10 stitches in
it so I could only do a slow grinding exercises skip to 16 minutes in or keep watching
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and starts her task of 10 minutes of black snatch the black snatch is the swing to swings and a snatch.
It's a full snatch.
Which means it goes directly overhead directly into a back swing.
You want to implement the pendulum swing which means that you go with the flow more rather than insert
and pulling it out.
If you do work harder and you perform more of a heart style swing and snatch then your grip is going
to go quite quickly.
It's already going to be hard with 10 minutes of this with the pendulum swing but it's going to be almost
unachievable when you do a more violent hot style swing.
So make sure you understand how the pendulum swing works the pendulum swing is when looking side on
your knees.
Coming forward there is a bend in the ankles you're pushing with the hips forward and following that
Karabell.
As long as you can.
Then when it disconnects you stand up fully which adds another pool to bring that weight higher as you're
swinging.
You want to relax your grip more at the top of the swing.
You want to make sure that that weight is directed up trajectory is up not out and away from you.
Another reason you want the Jack Reed to be up is because the snatch is up not out in the way and then
pulled back up.
So the black snatch is a great way to improve your snatch and I will continue this work for five minutes
on one side.
Then she will switch to the other side.
The progression to this is to find an amount of time that you can complete.
It could be two and a half minutes on one side two and a half minutes on the other side.
Or perhaps you can do 10 minutes but you need a lot of weight and overtime you increase the weight or
you increase the time.
One thing with the black snatch is that you can rest overhead only so you cannot stop racket and rest
in breaking position.
You cannot stop.
Put it down and pick it up when you're ready.
The only position that you can rest in is overhead.
That's it for the black snatch for the second task.
If you want to skip to it go to 26 minutes in
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This is the start of the second task for this workout.
This is where we get into more grinding exercises for flexibility strength mobility.
I squat in a deep squat but not as sagging or hanging squat.
You need to keep some tension before you reach the full depth of your squat.
Then I curl the weight into a racking position and I press up.
That's the sports press that's performed with thoracic rotation to make it easier from there.
Keep it up into a windmill.
You only need to go as deep as you can.
After the windmill I keep it up and go into overhead squat.
I lowered the weight into rocking them back into deep squat and lowered a wide depth to the ground.
On the other side a dead curl it up.
I press it up with rotation I keep it up once I get up into a windmill I keep it up again from there
into overhead squat racket lower into deep squat and lower the weight controlled depending on how much
time you took you might have twenty thirty seconds available to rest or less when the next minute starts
perform the same sequence again which you went male you should only come as deep as you can.
It might only be half of what you're seeing here and that's fine.
The same thing with the overhead squat.
Don't force it.
The main thing you need to look out for is that that overhead on remains extended straight and above
your head and your back remains straight as well or with slight extension.
Keep your pelvis aligned with your spine.
If you find at some point during your overhead squats you cannot do this then that's the point where
you need to stop just right before that and focus on what's happening and over time you need to overcome
that true flexibility and mind muscle connection.
All these exercises are very advanced and you need a lot of flexibility and strength already before
attempting this Saudi alternative for the slots press which is pressing up from the squat position would
be to just keep it into rack and come out and press it up.
After that you get your windmill the windmill you should attend even if you're just only able to achieve
a quarter of the range that you're seeing in the video.
That's fine.
Over time you'll go to half of the range three quarters of the range.
Full range you also start to understand the movement better over time such as work on parts of it.
The only way to progress to the full movements is by attempting them.
You can even do that without weight or wet weight.
If you're doing it with weight make sure that you only got to the point where you remain comfortable.
As soon as you feel that anything starts to hurt or not right you need to stop right before that.
Don't force anything.
These exercises take a long time to master so don't be hard on yourself.
After this 10 minute mom you will have 3 minutes rest.
The weight used for this task is medium.
The last task will be heavier.
Continue watching or skip to 38 minutes and 50 seconds in for the third and final task of this workout.
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This is the third and final task for this workout.
The weight is a lot heavier.
In this video I use 28 kilos and I use 16 for the second task.
The combo is a debt swing clean bench press into reverse Turkish get.
You'll see me clean it with two arms.
That's because I got stitches in my finger and I still can't properly clean with that side.
After the clean it goes straight into a bench press you stand up.
You keep it off the head.
You do reverse Turkish get up there.
Reverse turkeys get up perform step by step slow grinding steps each step soupy perform with full control
of the weight standing back up then you lower into rocking lower into deep squat and reverse the weight
to the ground.
You could also reverse it to the ground with a back swing and debt to the ground.
You rest for the remainder until the next minute starts and then you perform the same combo on your
other side.
I did swing clean the White up.
That means the whites that I clean it would swing from there into racking and into the bench press the
bench press is not a press even though the name might suggest so what you're doing is you're pulling
the elbow down while you're creating rotation and then you're coming under the weight.
There should be no pressing you should come fully under the weight to your elbows extended and the weight
is above your shoulder.
That's when you come up.
It's a lot of shoulder rotation happening once you're up you go down into the reverse Turkish get up
the first part of coming out of the Turkish get up is a lot of lap work as well you're pulling that
elbow into the ground push it into the ground.
That's all from your back your lettuces door so I rest for the remainder of the minute the shoulders
had to do a lot of work during this workout if you feel fatigued then don't be ashamed to reduce the
weight I am going down from a 28 to a 24 hour break down the bench press once you're in backing position
you position your feet for what's to come which is just a little bit outside of the hips with the feet
pull the elbow down create to drastic rotation which means your right shoulder is going back while your
left shoulder is coming forward or vice versa at the same time you're also creating external shoulder
rotation there's two things happening as you're bringing that kettlebell behind you.
One is to ASIC rotation the second one is external shoulder rotation and you're also pulling the elbow
down keep that four on vertical then you start creating Hip Flexion which will bring your shoulders
towards the ground.
This is the part where you're coming under the weight bend your hips your knees can also bend.
Now there are several ways your feet can remain.
You can keep one leg extended while the other is bent.
This will work more flexibility on one leg.
It's more advanced but you can also bent both knees more of a quarter squat the squat version is a lot
easier.
So keep breaking your shoulders under bringing your body under the weight.
Keep looking at the weights so that you know where it is the whole time you want to stabilize that weight.
You don't want it to be swinging from one side to the other side.
So if you would lose eyesight of that weight it will start going from side to side and you might lose
control of it.
Keep your eyes on the weight as soon as you're fully under the weight and you're under the weight.
Once your elbow is fully extended then contract everything around your shoulders to stabilize the shoulder
and come up come up into full upright position rotate back to where your eyesight is ahead and your
elbow is extended.
The weight is above then once you're back into neutral position you perform the reverse Turkish Get
up.
I will break down the reverse Turkish get up keep the weight overhead.
Reverse lunge gently put the lead down to the ground.
Turn that back foot in from there you bring the non-working hand down to the ground don't plop it down
you want to make sure that it comes down controlled and by non-working hand I mean the hand that does
not carry the kettlebell wants the hand dispositions on the ground you contract your lats you pack your
chest to keep your shoulders safe while you're switching that leg back and adjust the leg.
That's forward if you need to bring the hips slightly up so that you can easily kick the leg out from
under and bring it forward straight leg sit down on your buttocks then lower into the elbow lower back
down to where the shoulder blades are flat on the ground you have this flat on the ground then you come
back up onto the elbow onto the hand hips up high in the air and pull that knee under your hip push
that knee into the ground to come up and bring your hips above your kneeling knee put all the weight
on the front leg press that front leg into the ground come up and you finish the Turkish get up rack
the weight and bring it down to the ground
that's it for this workout.
As always if you have any questions feel free to ask.
See you in the next workout
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