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i miss new wave 10-29-2006 11:54 AM

Kb workouts between days.
i have a 35 lb kb and wondering what would be a good complex to do on off days?

i'm on an olympic wl'ing team and lift 3 days a wk- it's a tues/thurs/sun routine. usually, thursday and sunday are the heavier days, with thursday almost always for sure. i've been using that kb for a few years and always use it as part of my warm-up. i have attended a couple seminars and feel i have pretty good form w/ 1 & 2 hand swings, snatches, cleans, windmills, turkish get-ups. thanks for any help.

Robb Wolf 10-29-2006 12:18 PM

I love the snatch-OHS-sots press. You could start off with:
1-snatch, 1-OHS,1-sotts press
2, 2,2...keep adding a rep until the sots press drops out, then until the OHS drops out.
You might build up to something like:
5-snacth, 5-OHS, 5-sotts
6-snatch, 6-OHS, Fail
7-snatch, 7-OHS
8-snatch, fail

You could alternate arms to spread the load a bit and make it more metabolic or just work one side for strength endurance.

Just the first thing that came to mind and since you are an OL'er it should have some nice transfer.

Welcome to the board!

Coach Rutherford 10-29-2006 12:30 PM

If it's active recovery you are seeking I would suggested timed swings (single arm and/or both arms) and get-ups without going to failure on anything.

I've found my combat athletes benefit tremendously from turkish get-ups.

i miss new wave 10-29-2006 01:05 PM

both ideas seem like they would be very useful. my idea was geared more towards recovery. i'm gonna give both a shot and see where it goes. thanks again!

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