One of my favorite exercises, or complexes, to perform with weights is the one handed Snatch+Jerk. Its as simple as ripping a weight up from the ground to overhead in smooth movement, then bringing it back to the shoulder and punching it skyward to full lockout again before returning it to the ground or for another rep. Myriad implements can be used here, Kettlebells are a very popular and excellent choice, but so are dumbbells and even a barbell. It sounds simple and the best make it look easy, but it can be tricky to learn how to perform correctly and efficiently. Here are a few of us performing the movement below. Don't forget to inquire about our kettlebell and bodyweight workshop being held 11/06/10. Email me or comment below for more details.
1. DB snatch + jerk 4x4
2a. BB press 6x2-3
2b. Ring face pulls + scarecrows 6x5/5
3. Muscle ups 3 x submax
4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds
5. Various Conditioning Drills - Have a little fun!
-We played with sandbag and push up races today, again! Take 4 sandbags from 75-125 pounds and carry each about 30 yards as fast as possible, then perform 20 pushups, carry them all back to the starting point and perform 15 pushups, repeat one more time and finish with 10 pushups. Times ranged from 4:24 to 5:39. Tough but fun.