the royal swinging court

[seraphyne1]

Well, as I have to start over again I decided to start a new thread. I had several options i wanted to try so it is hard to decide which one to use. Decided to start with the most basic one but use the light 20 kg KB instead of the 32 kg one. Plan to build up till 200 reps of hindu squats and 200 reps of swings (100 each arm) and than start with the 24 kg one etc. Also decided not to start with a prefix number in my head what I want to do but just see how it goes and FINALLY LISTEN TO MY BODY!

5 rounds of:
- 10 hindu squats
- 10 left arm swings (20 kg KB)
- 10 hindu squats
- 10 right arm swings (20 kg KB)
finish with:
- 50 hindu pushups on the ppu
- 5 good morning stretches with the 20 kg KB
- 20 rolling back bridges

Also decided to do some more stretching at the end of my workout again. Used to be very flexible so it is sad I let it slip away. Normally after the back gave out in the past and when I resumed working out I sticked to it for some time and than skipped it again to discover that a few weeks later it was price again. So I have to make sure I keep stretching.

[seraphyne1]

Although I planned for every other day workout due to circumstances I had to workout today. Well I was rested from yesterday's workout and also yesterday I worked out early in the morning and today late in the afternoon instead of tomorrow morning.

But to make it lighter anyway I did 2 handed swings with the 20 kg KB. Although it felt light I could resist the tempation to grab the 24 kg one and think in the longer term. Stretching at the end still feels very stiff at the back, seems to be a long route, although immediate after the workout when the muscles are warm I feel no pain whatsoever, so that is a good sign, just when cooling off again I feel the muscle again (the same that seems to caause the trouble all the time once in a while). Well enough talk, here was today's routine.

- 10 hindu squats and 10 KB swings
- 1 thruster (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 2 thrusters (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 3 thrusters (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 4 thrusters (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 5 thrusters (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 6 thrusters (double 20 kg KB)
- 10 hindu squats and 10 KB swings
- 4 thrusters (double 20 kg KB) and 3 double KB front squats *
- 10 hindu squats and 10 KB swings
- 4 thrusters (double 20 kg KB) and 4 double KB front squats *
- 10 hindu squats and 10 KB swings
- 4 thrusters (double 20 kg KB) and 5 double KB front squats *
- 10 hindu squats and 10 KB swings
- 2 thrusters (double 20 kg KB) and 8 double KB front squats *
- 50 hindu pushups on the ppu handles

Really like the hindu pushups on the ppu handles, feels more natural.
* I did not push the thrusters till the max but focussed on form. So when I noticed my form would get less correct I continued with front squats till the desired reps, a decent exercise itself.

A nice workout to work on.

[seraphyne1]

- 10 hindu squats and 10 left arm swings (20 kg KB)
- 10 hindu squats 10 right arm swings (20 kg KB)
- 1 thruster (double 20 kg KB) and 5 front squats (double 20 kg KB)
- 10 hindu squats and 10 left arm swings (20 kg KB)
- 10 hindu squats 10 right arm swings (20 kg KB)
- 2 thrusters (double 20 kg KB) and 5 front squats (double 20 kg KB)
- 10 hindu squats and 10 left arm swings (20 kg KB)
- 10 hindu squats 10 right arm swings (20 kg KB)
- 3 thrusters (double 20 kg KB) and 5 front squats (double 20 kg KB)
- 10 hindu squats and 10 left arm swings (20 kg KB)
- 10 hindu squats 10 right arm swings (20 kg KB)
- 4 thrusters (double 20 kg KB) and 5 front squats (double 20 kg KB)
- 10 hindu squats and 10 left arm swings (20 kg KB)
- 10 hindu squats 10 right arm swings (20 kg KB)
- 5 thrusters (double 20 kg KB) and 5 front squats (double 20 kg KB)
- 3 x 5 (double 20 kg KB) straight leg deadlifts
- 50 hindu pushups on ppu handles
- 20 calf raises with double 20 kg KB

[seraphyne1]

5 rounds of:
2-4-6-8-10 hindu squats supersetted with
2/2-4/4-6/6-8/8-10/10 1 arm (L+R) 20 kg KB swings
15 hindu pushups on ppu handles
finish with
20 rolling back bridges.

later after dinner I went for a walk and when I returned I could not resist to ad a bit:
2 x 5 thrusters
2 x 5 deadlifts (second set with a bend leg deadlift and straight leg deadlift combined).
I call these straight leg dl but it is possible it are Romanian deadlift. Just like a good morning but with the bells hanging from the arms. Still using 2 kb's of 20 kg each. Still working on the safe side before returning heavier bells and besides this is still fun.

[seraphyne1]

returning to simplicity:

8 rounds of:
- 10 hindu squats
- 10 (20 kg) KB swings left arm
- 10 hindu squats
- 10 (20 kg) KB swings right arm
after that:
- 80 hindu pushups on ppu handles
- 3 x 1 (per side) of half TGU's (20 kg KB) {these are also sometimes called TGU situps, choose the name you like)
- 15 rolling back bridge

[seraphyne1]

Always looking for different workouts and I keep reading the books but it turns out that the last workout felt great. So I will allow myself to keep reading about routines etc but I will try to force myself to stick to this one for some time.

6 rounds of:
- 10 hindu squats
- 10 (20 kg) KB swings left arm
- 10 hindu squats
- 10 (20 kg) KB swings right arm
after that; 6 rounds of:
- 10 hindu pushups on ppu handles
- 1 (per side) of half TGU's (20 kg KB)
finish with:
- 10 gripper squeezes
- 15 rolling back bridge

[seraphyne1]

- 4 rounds of:
10 hindu squats
10 (20 kg) KB swings left arm
10 hindu squats
10 (20 kg) KB swings right arm
after that:
- 40 hindu pushups
- 3 rounds of:
10 hindu squats
10 (20 kg) KB swings left arm
10 hindu squats
10 (20 kg) KB swings right arm
after that:
- 30 hindu pushups
- 2 rounds of:
10 hindu squats
10 (20 kg) KB swings left arm
10 hindu squats
10 (20 kg) KB swings right arm
after that:
- 20 hindu pushups
- 1 round of:
10 hindu squats
10 (20 kg) KB swings left arm
10 hindu squats
10 (20 kg) KB swings right arm
after that:
- 10 hindu pushups
- 10 gripper squeezes

[seraphyne1]

- 2 rounds of:
2-4-6-8-10 hindu squats supersetted with
2-4-6-8-10 two handed 24 kg KB swings
15 hindu pushups on the ppu handles
After that:
- total of 49 atlas pushups and 12 double (20 kg) KB thrusters
- 2 rounds of:
2-4-6-8-10 hindu squats supersetted with
2-4-6-8-10 two handed 24 kg KB swings
15 hindu pushups on the ppu handles
After that:
- total of 43 atlas pushups and 12 double (20 kg) KB front squats
- 12 gripper squeezes

[seraphyne1]

- total of 58 atlas pushups and 12 (double 20 kg KB) thrusters
- 2 rounds of:
2-4-6-8-10 hindu squats supersetted with
2-4-6-8-10 two handed 24 kg KB swings
15 hindu pushups on the ppu handles

- 20-20-15 calf raises (double 20 kg KB)
- total of 27 bent leg deadlift and 16 romanian deadlift (double 24 kg KB's)

I call them bent leg deadlift as the starting position is with the bells on the floor, somebody else might consider them as squats with bells hanging with straight arms next to the body. The choice is yours.

[seraphyne1]

- total of 60 atlas pushups and 12 (double 20 kg KB) thrusters
- 2 sets of slow belted (24 kg) KB curls* (8 and 7)
- 3 ladders of (1-2-3) of back press and slow ppu pushups
- total of 29 bent leg deadlift and 16 romanian deadlift (double 24 kg KB's)

* loop a belt through the KB handle and grip the belt tightly and than perform slow (hammer) curls.

[seraphyne1]

- 4 x (20 hindu squats and 20 (24 kg) KB swings) {done nonstop}
- 40 hindu pushups on ppu handles
- 45 secs. back bridge
- 15 HG200 gripper squeezes

[seraphyne1]

- 4 x (20 hindu squats and 20 (24 kg) KB swings) {done nonstop}
- 1/1 clean and press and windmill combo (24 kg KB)
- 10 hindu pushups on ppu handles
- 1/1 clean and press and windmill combo (24 kg KB)
- 10 hindu pushups on ppu handles
- 1/1 clean and press and windmill combo (24 kg KB)
- 10 hindu pushups on ppu handles
- 1/1 clean and press and windmill combo (24 kg KB)
- 10 hindu pushups on ppu handles
- 1/1 clean and press and windmill combo (24 kg KB)

[seraphyne1]

- total of 53 atlas pushups and 12 body blasters*
- 5 minutes of half getup (20 kg KB)
- total of 15 suitcase deadlifts and 10 romanian deadlifts
- 4 (20 kg )KB crushing curls (done slowly)
- 12 HG200 gripper squeezes

for the deadlifts I used double 24 kg KB's, and I placed them on the floor when finished, first 10 reps of suitcase deadlifts were including a shrug.
romanian deadlift is like a good morning but with the kb's hanging in the arms (like the good morning stretch).

*body blasters: a combination of an atlas pushup, renegade row, clean and press.
starting position is pushup position with hands on the KB handles, perform 1 pushup, then perform a left arm and right arm row (renegade row), jump forward, clean the 2 bells and press them overhead.

[seraphyne1]

- 4 x (30 hindu squats and 30 (24 kg) KB swings) {done nonstop}
- 6 x (10 hindu pushups on ppu and 2/2 (L/R) HG200 gripper squeezes){nonstop}

[seraphyne1]

- total of 55 atlas pushups and 12 body blasters*
- 5 minutes of half getup (20 kg KB)
- total of 17 suitcase deadlifts and 12 romanian deadlifts
- 15 flip-clean-squats (20 kg KB)
- 5 (20 kg )KB crushing curls (done slowly)