If your life is anything like mine, sometimes I literally have only 10 minutes to squeeze in a quick training session. Anything is better than nothing. I’m going to share with you two total body drills that will kick your metabolism into high gear.
Drill 1: Squat Thrust: Clean – Swing – Clean Combo
- Place a moderate weight KB between your feet.
- Perform a squat thrust – keeping your arms straight. As you recover from the squat thrust, inhale through your nose – filling your lower abs with air. (Figure 1)
- Grab the handle with your right hand, rip it from the floor and perform a clean, a swing, then a clean again. Place it back on the floor in between your feet and perform another squat thrust. (Figures 2-4)
- Repeat the clean, swing, clean sequence with your left hand.
- That equals one repetition. Perform one repetition every 30 seconds for 10 minutes.
 Figure 1 |
 Figure 2 |
 Figure 3 |
 Figure 4 |
Drill 2: Squat Thrust: Snatch – Swing – Clean Combo
- Place a moderate weight KB between your feet.
- Perform a squat thrust – keeping your arms straight. As you recover from the squat thrust, inhale through your nose – filling your lower abs with air. (Figures 1-2)
- Grab the handle with your right hand, rip it from the floor and perform a snatch, a swing, then a clean. Place it back on the floor in between your feet and perform another squat thrust. (Figures 3-6)
- Repeat the snatch, swing, clean sequence with your left hand.
- That equals one repetition. Perform one repetition every 30 seconds for 10 minutes.
 Figure 1 |
 Figure 2 |
 Figure 3 |
 Figure 4 |
 Figure 5 |
 Figure 6 |
Note: Drill 2 is physically more demanding Drill 1. When practicing drill 2, your snatch may become a bit shaky. If so, immediately switch to Drill 1 without breaking stride. Keep going until your time is done. If your form starts to deteriorate before your time is done, guess what? You’re done! If you can’t perform the drill with crisp, perfect technique, then immediately stop what you are doing and recover until you can; it’s that simple. Life is hard enough…but it’s even harder if you’re stupid.
When in doubt, remember the Tactical Athlete Motto: “If you’re gonna be stupid, then you better be tough.”