“Single Arm Park Snatch” – a Kettle Bell move or a Frehley’s story?

“Single Arm Park Snatch” – a Kettle Bell move or a Frehley’s story?

Life is busy so having a spreadsheet serve as a guide for a given workout is pretty helpful. Even when that spreadsheet is color coded to resemble a bowl of Fruit Loops and calls for exercises I’ve either never heard of or likely can’t perform, it’s still nice to have some ideas to pull from. So, with the Weinke all but written for me, I should’ve had plenty of time for a fresh playlist, right? Or, should I rip that off, too?

Warmup

1-minute elbow plank (crowd pleaser)

Hip circles

Lateral lunge, both sides, deep stretch

SSH x15

Two-handed swing x 10

Prying squat with bell

Two-handed swing x 10

Thang

Unilateral heavy rack squats – 5 sets, 3-5 reps each side

Single Arm Park Snatch – 3 sets, 5 reps each side

Lawnmower row – 10 reps each side, 5 each side

High pull – 10 reps each side, 5 each side

Forward lunge – 4 reps each side, 5 each side

Single leg Romanian Deadlift – 8 each side

Somersault Squat – 2x 10

50-yard Waiter cary, Somersault Squat x 10, 50-yard waiter carry

Tricep skull crusher x 10

Hollow body hold x 1 min

Elbow plank x 1 min

Moleskine

In the end, much like the workout itself, I compromised on the playlist – not a fresh 45 minutes of tunes but not a replay from previous workouts, either. It’d be too risky to just put my phone on shuffle and let it roll. It’d be my luck we’d be serenaded by an uncomfortable medley of Bell Biv DeVoe, Garth and Alanis. Some things you just can’t come back from. So with the unwritten rules of Playlist Duty in mind, I put together a still-reasonably-random mix of tunes that accomplished the goal – providing a diversion for the pax. And when you open the workout with an Elbow Plank, you’d better have a diversion! Speaking of Elbow Planks – which is longer: a 60-second plank with no music or a 60-second plank accompanied by the crooning of Eddie Vedder? I’ll hang up and listen.