u/SnooCats450

Love swinging my maces but have been enjoying swinging my club. Crazy how the change in the lever length has such an impact on swings.

Bonus club and mace exercise included 🤙🏻

Weekend work focus on deceleration and getting off the ground quick

Band assisted pogos 2 x 10
RB SL shuffles 2 x 10
KB SS pops @ 12kgs 3 x 5
Drop jump 3 x 3
KB clean to box drives? (Idk what to call these any suggestions I’d love to hear them) @ 23kg 3 x 3
Single bell cleans @23kg 4 x 5
Rotational cleans @23kg 3 x 5
Rotational tactical clean @23kg x 10
Mace swings @20lbs 3 x 10
Single arm swing finisher @15lbs x 20

Goal in my training is to increase my vertical…and hit 315 on bench 🤙🏻

Finally starting to feel like I’m able just turn the brain off and vibe with the rope.
Only way I stop a flow is with a headshot

Quick morning session. Working on speed, stability and core strength

Warm up with some jump rope and bear crawls with kick throughs

SS swing to SS box snatch @ 16kg
SL box clean @ 16kg
Single bell cleans @ 23kg
SA swing to upper cut @ 15lbs
SA swing reverse lunge to knee drive @ 15lbs
70lb sandbag toss
Ended with dead hangs for about 20 seconds a pop

Happy MDW🤙🏻

SL RB shuffles
SL approach jump
Drop box jump
Power clean
Deadlift
Weighted chin up
Incline DB bench
a. RB Facepulls
b. Kneeling bells up press

Got some core work in after a run. Love utilizing kettlebells to get my spine rotating to build power and strength.

Rotational high pull
1/2 kneeling chops
1/2 kneeling snatch into a windmill
Kneeling halos
*16 kgs for all movement*
Rotational med ball slams
🤙🏻

Trying to jump higher and improve my cleans
Repeat jumps 3x5
a.Isometric squat
b. Approach jump 5”x3
SL push offs 3x3
Hang cleans 4x3
Front squats 4 x 3, 1
Z press 3 x 5
ECC Inverted Rows 3x5x3”
a.Clubswings 3x20
b. Weighted push-ups 3x10
Sandbag marches

Warm-up with some SL plate and box hops
Banded swings @ 19kg —-> Seated broad jumps
SL swings @ 19kg —-> SL bounds
SS Snatches @ 23kg —-> Approach jumps
70lb sandbag tosses

Finished with some rope flow for fun

Love going through KB workouts on the weekend
Warm up - Alt. swings & Rack rotations @ 16kg
Alt Swing to SS snatch @ 23kg
Tactical clean to 1/2 kneeling windmill @ 23kg
Rotational clean @ 23kg
Tactical SS cleans @ 23kg
Alt mace swings @ 15lbs
Quadruped kick throughs

One of my favorite uses for Kbs is to pair them with plyometrics. I think they compliment the movements great

High pull swings —> Drop jumps
Staggered stance box snatches —> SL box push offs
Bonus core and coordination training with a club and flow rope 🤙🏻