the royal swinging court

[seraphyne1]

10 rounds of:
- 10 hindu squats
- 10 left arm swings
- 10 hindu squats
- 10 right arm swings
after that:
- 10 x 10 hindu pushups (ppu handles)
after each 10 pushups I did 2 steelbow presses and 2 steelbow pulls as active rest
finish with:
- 30 sec. front bridge
- 10 double kb shrugs
- 30 secs. back bridge
- 10 double kb shrugs

Todays used KB was the 20 kg one.

[seraphyne1]

- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
1 flip-clean-squat and 1 hindu pushup (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
2 flip-clean-squats and 2 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
3 flip-clean-squats and 3 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
4 flip-clean-squats and 4 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
5 flip-clean-squats and 5 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
6 flip-clean-squats and 6 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
7 flip-clean-squats and 7 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
8 flip-clean-squats and 8 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
9 flip-clean-squats and 9 hindu pushups (ppu)
- 10 hindu squats and Kettlebell 2-Hand Swing 24kgx10
10 flip-clean-squats and 20 hindu pushups (ppu)
- 10 steelbow presses
- 10 steelbow pulls
- 5/5 kb clean and press (changing side every rep)

[seraphyne1]

kb curls: 10-10-10-10-10
overhead downward pull/ tricep extensions: 5-5-5-5-5
hindu pushups on ppu: 15-15-15-12-12

12 x (10 hindu squats and 1 double KB clean and press)
12 HG200 gripper squeezes


the first 3 exercises were done supersetted, so 10 curls followed by 5 overhead downward pulls/ tricep extensions, followed by 15 hindu pushups. This was repeated 5 times total.
First set of curls were crushing curls, the other 4 sets were done with a belt through the handle.

[seraphyne1]

Due to my left knee i had to change things, quite sad as I enjoyed the royal swinging court. Luckily I still could do swings.

- total of 80 atlas pushups and 120 KB swings
- A1: 3 x 5 double KB clean and presses
- A2: 3 x 5 double KB bent ove rows
- total of 55 atlas pushups and 12 upward rows with double KB's.

A1 and A2 were done after each other with a minute of rest between, so A1 5 reps, than 1 minute rest, than 5 times A2 and this is repeated 3 times.

I am thinking of next time doing the second pushup formula also with swings or I start using the sandbag again for some shoulderings.

[seraphyne1]

- 2 x 5 renegade rows/ bent over rows *
- total of 50 atlas pushups and 12 double kb clean and press
- 2 x 5 renegade rows/ bent over rows *
- total of 45 atlas pushups and 12 double kb clean and press
- 12 figure 8 to holds (both sides 12 reps, done with 20 kg KB)

* renegade rows/ bent over rows, perform a row with the left arm, than with the right arm, jump forward and do a bent over rows (double KB's). This is 1 rep and was repeated 5 times nonstop.

I read about it before and it is true. renegade rows you will also feel in the pecs and I was able to do less pushups than last time. That is a good feeling.

[seraphyne1]

wanted to do some leg training again today as walking etc causes no problem but somehow I noticed my knee still did not feel ok, so decided to give it some extra rest.
Small routine today as I am working at the house.

3 ladders of 1-2-3 of double KB clean and presses supersetted with
3 ladders of 1-2-3 of renegade rows/ double kb bent over rows combi
after each ladders I did 5 HG200 gripper squeezes
after the ladders and grippers:
a total of 72 atlas pushups and 120 KB swings
5 (each direction) figure 8 to hold

[seraphyne1]

- 12 HG 150 squeezes (per side)
- 12 sandbag snatches and 12 atlas pushups
- 8 HG 200 squeezes (per side)
- 8 sandbag snatches and 8 atlas pushups
- 7 HG 200 squeezes (per side)
- 7 sandbag snatches and 7 atlas pushups
- 1 HG 250 squeeze (per side)
- 1 sandbag snatch
- 1 renegade row (with pushup) and 1 double kb clean and press
- 1 HG 250 squeeze (per side)
- 1 sandbag snatch
- 1 renegade row (with pushup) and 1 double kb clean and press
- 5 HG 200 squeezes (per side)
- 5 sandbag snatches and 5 renegade rows (with pushup)
- 1 double KB clean and press
- 6 HG 150 squeezes (per side)
- 6 sandbag snatches
- 6 renegade rows (with pushups) and 6 double kb clean and presses
- 5 (per side) kb high pulls *
- 6 (per side) kb snatches

* kb high pull is not like a bb high pull but a more explosive movement like starting a lawnmower to lead towards a full snatch. Today was the first day I performed snatches with 1 arm with the kb.

Do you find your coordination and strength with the KBs is pretty equal between your right and left side?

It may be in the details but I didn't see it, how much did those KBs weigh that you used in today's workout?

Thanks!

[seraphyne1]

Hey Pierini, thanks for asking. I used the 20 kg KB, started all over again so starting easy and build up, with pressing I notice my right side is stronger but with the snatches no difference felt.

[seraphyne1]

todays workout was a conditioning one again, using the 20 kg KB.

on the minute I did 10 left arm swings, 10 right arm swings and for the remaining of the minute I did hindu squats as an active rest (so not racing them, watch the movement, technique is important to prevent injuries). This was done for 10 minutes nonstop.

so at the end it were 100 swings left, 100 swings right and 132 hindu squats.
after that:
5 nonstop rounds of:
- 12 hindu pushups on the ppu handles
- 5 snatches left
- 5 snatches right
finished with:
10 (both sides) figure 8 to holds

[seraphyne1]

Still have to write down sunday's workout:

sunday the 10th of august:

- 10 minutes of 10/10 swings and hindu squats
- 5 minutes of KB snatches
- 50 hindu pushups on ppu handles

total of 140 hindu squats

todays workout:

First thought of doing something else but why change yet if I enjoy this simple workout. They work for me better anyway than complicated ones.

- 10 minutes of 10/10 swings and hindu squats
- 10/10 snatch and 10 hindu pushups on ppu handles
- 10/10 snatch and 10 hindu pushups on ppu handles
- 10/10 snatch and 10 hindu pushups on ppu handles
- 10/10 snatch and 10 hindu pushups on ppu handles
- 5/5 snatch and 10 hindu pushups on ppu handles
- 10 sandbag clean and presses
- 10 sandbag clean and presses and front squats

total of 136 hindu squats

- 10 minutes of 10/10 swings and hindu squats means:
on the minute I did 10 left arm swings, 10 right arm swings and for the remaining of the minute I did hindu squats as an active rest. This is repeated for 10 minutes nonstop. I will write it down this way in the future if i keep using it as it is a bit shorter to write down.

[seraphyne1]

Felt a bit tired this morning, but of course wanted to workout anyway. But i was thinking of starting finally an ETK kind of program, as I planned to do that since a longer time. The swings days will be the routines you read about the last few times. So today was the TGU day, I finally managed to do them. So I feel great. I read a lot about them and now discovered what an amazing exercise it is. So far I mostly dod TGU situp, but today was the full TGU.

Although I did reverse TGU's. The only difference is you start and finish from a standing position instead of on the ground. Each rep also starts with a clean and press, So clean and press and reverse TGU is 1 rep.

today's routine:

10 minutes of:
- 10 double (24 kg) KB deadlifts
- 10 atlas pushups
- 10 (5 each side) figure 8 to holds
after that:
- 5 minues of reverse TGU's (changing side every rep).

[b063063]

what are hindu squats and swings....can i go somewhere to see these demonstrated on the web?

[seraphyne1]

swings are simple moving a kb between the legs to chest level and hindu squats are a BWE exercise, a freeweight squats at higher speed where the arms make a rowing motion. If you google these exercises (for swings I would chose the type kettlebell swings) you will find plenty of hits. Or search the at youtube. Hindu squats can also be found at the matt furey site. if you cannot find it, let me know and I will search for some links. But I am sure you can find it.

Here is today's workout.

Simple cardio workout today.

5 nonstop rounds of:
- 2 minutes of 10/10 swings and hindu squats
- 15 hindu pushups on the ppu handles

[seraphyne1]

TGU day, but this time I warmed up with atlas pushups and clean and presses. The workout was based around the so called free machine method again.

- total of 55 atlas pushups and 12 double KB clean and presses
- total of 39 double (24 kg) KB deadlifts and 5 (per side) TGU's.

With the deadlifts I performed 14 with a shrug at the top.