the royal swinging court

[seraphyne1]

- 4 x (30 hindu squats and 30 (24 kg) KB swings) {done nonstop}
- 60 hindu pushups on the ppu handles

[seraphyne1]

A small change to return the the every other day workouts, so the 2 workouts are a bit melted together, although I did not do any half getups today. The workout is still based on the free machine workout with the formula pushups and level squats.

- total of 60 atlas pushups, 40 hindu pushups and 12 straight leg deadlift and upward row (double 20 kg KB)
- total of 31 double 24 kg KB suitcase deadlift and 120 hindu squats and 120 swings (24 kg KB)
- 3 x 10 flip-clean-squats (24 kg KB)

[seraphyne1]

- 4 x (20 hindu squats and 20 (24 kg) KB swings) {done nonstop}
- total of 60 atlas pushups and 12 bent over rows/ deadlift combo (double 20 kg KB)
- 46 hindu pushups
- total of 35 deadlift (double 24 kg KB) and 26 flip-clean-squat (24 kg KB)
- 4 crush curls (24 kg KB)
- 10 gripper squeezes (HG200)

[seraphyne1]

- total of 63 atlas pushups, 47 hindu pushups and 12 straight leg deadlift and upward row (double 20 kg KB)
- total of 35 double (24 kg) KB suitcase deadlift and 12 clean and press and front squats (double 20 kg KB's)
- 10 HG200 gripper squeezes
- two hand swing - swing L - two hand swing - swing R - this counts as one rep
a ladder 1-->5 (20 kg KB)

[seraphyne1]

- total of 65 atlas pushups, 48 hindu pushups and 12 deadlift and upward row (double 20 kg KB)
- 5 HG200 gripper squeezes
- total of 18 double (24 kg) KB suitcase deadlift and 5 bent over rows and romanian deadlift (double 24 kg KB)
- 5 HG200 gripper squeezes
- total of 19 double (24 kg) KB suitcase deadlift and 5 bent over rows and romanian deadlift (double 24 kg KB)
- 5 HG200 gripper squeezes

Next time I will replace the romanian deadlift by sumo deadlift as the combination bent over row and romanian deadlift feels more natural. After the workout I tried a few of these so I will change that.

[seraphyne1]

- total of 67 atlas pushups, 50 hindu pushups and 12 deadlift and upward row (double 20 kg KB)
- two hand swing - swing L - two hand swing - swing R - this counts as one rep: a ladder 1-->5 (20 kg KB)
- total of 19 double (24 kg) KB suitcase deadlift and 7 (1 arm) thrusters*
- two hand swing - swing L - two hand swing - swing R - this counts as one rep: a ladder 1-->5 (20 kg KB)
- total of 20 double (24 kg) KB suitcase deadlift and 7 (1 arm) thrusters*
- two hand swing - swing L - two hand swing - swing R - this counts as one rep: a ladder 1-->5 (20 kg KB)
- 12 chest pulls

*(1 arm) thrusters: clean the KB with the left arm, squat, stand up and press overhead and bring back to floor, immediate clean with the right arm, squat, stand up and press overhead and bring back to the floor. This is 1 rep.

[seraphyne1]

- total of 70 atlas pushups, 53 hindu pushups and 12 bent over rows/ sumo deadlift
- 5 HG200 gripper squeezes
- total of 19 double KB suitcase deadlift and 5 bent over rows/ sumo deadlift and 12 double KB swings
- 5 HG200 gripper squeezes
- total of 20 double KB suitcase deadlift and 5 bent over rows/ sumo deadlift and 12 double KB swings
- 5 HG200 gripper squeezes

for the bent over rows/ sume deadlift combination and for the suitcase deadlifts I used the double 24 kg KB's.
for the double KB swings I used two 20 kg KB's

[seraphyne1]

I abbreviated even more for the summer period. Also next time I am thinking of replacing the flip-clean-squat by the high pull snatch (double handed snatch as seen in the RKC book).

- total of 70 atlas pushups and 12 double (20kg) KB thrusters
- total of 20 double KB suitcase deadlift and 11 flip-clean-squats
- 10 HG150 gripper squeezes
- total of 21 double KB suitcase deadlift and 14 flip-clean-squats
- 10 HG150 gripper squeezes
- 12 chest pulls

dl and f-c-s are done with the 24 kg KB's.

[seraphyne1]

- total of 65 atlas II pushups, 53 hindu pushups and 12 bent over rows/ sumo deadlift
- 5 HG200 gripper squeezes
- total of 21 double KB suitcase deadlift and 17 double KB swings
- 5 HG200 gripper squeezes
- total of 20 double KB suitcase deadlift and 14 double KB swings
- 5 HG200 gripper squeezes
- 10 overhead downward pulls

[seraphyne1]

- total of 75 atlas pushups and 12/12 clean and press and windmill combo
- 5 HG200 gripper squeezes
- total of 20 double KB suitcase deadlift and 7 double KB bent over rows/ upward pulls combo
- 5 HG200 gripper squeezes
- total of 20 double KB suitcase deadlift and 7 double KB bent over rows/ upward pulls combo
- 5 HG200 gripper squeezes
- 3 x 5 overhead downward pulls


I just performed an extra small core workout I wanted to give a try.
1. Plank in push up position - 10 legs raises each leg
2. Plank from elbow position - 10 leg raises each leg
3. Side plank from hand position - 10 legs raises each leg
4. Side plank from elbow position - 10 leg raises each leg

I like how you incorporated those leg raises with the planks. Thanks for sharing.

[seraphyne1]

I read about that somewhere. I found it also very interesting so I wanted to try it.

Today:
- total of 76 atlas pushups and 12/12 clean and press and one arm overhead squat combo (12 per side)
- 10 HG150 gripper squeezes
- total of 21 double KB suitcase deadlift and 8/8 (one arm) clean and thrusters
- 10 HG150 gripper squeezes
- total of 22 double KB suitcase deadlift and 8/8 (one arm) clean and thrusters
- 5 x (2/2 HG150 gripper squeezes and 2 double 24 kg KB bent over rows)
- 100 kb swings

[seraphyne1]

Yesterday I wrote down a conditioning routine and I tried that one today. Maybe not a bad idea to change the two routines. So one day the conditioning routine and the other day the more power routine I did lately.

- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
1 flip-clean-squat
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
2 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
3 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
4 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
5 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
6 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
7 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
8 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
9 flip-clean-squats
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
10 flip-clean-squats
- 50 hindu pushups on the ppu handles
- 10 double handed snatch high pulls (24 kg KB)
- 10 liederman chest presses (both directions)

[seraphyne1]

Had to keep it short today due to appointments but still made time for a nice small workout. Due to the weather I had to workout inside.

- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
1 snatch high pull and 1 hindu pushup
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
2 snatch high pulls and 2 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
3 snatch high pulls and 3 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
4 snatch high pulls and 4 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
5 snatch high pulls and 5 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
6 snatch high pulls and 6 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
7 snatch high pulls and 7 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
8 snatch high pulls and 8 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
9 snatch high pulls and 9 hindu pushups
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
10 snatch high pulls and 10 hindu pushups
- 5/5 one arm clean and press and overhead squats (changing side each rep)

[seraphyne1]

5 rounds of:
- 30 (24 kg) KB swings
- 30 hindu squats
- 15 hindu pushups (ppu handles)
- 3/3 one arm clean and press and overhead squats (changing side each rep)