[Schwinners]

http://www.rosstrain...themagic50.html

This one can leave me laying in a pool of sweat for minutes after finishing! Short (around 10 mins) but so intense.

Variations include increasing weight of dumbbell, reducing rest between sets, or increasing sets, e.g. Magic 50 = 5 sets, Magic 100 = 10 sets.

Enjoy

EDIT: My best effort is 11:01 with a 22kg dummbell (I've done it in around 9 mins before, but with a 16 or 18kg dummbell)
Best effort on my board is 9:11 with a 25.5kg dummbell

[Matt M]

Do you have a demo of how Ross performs his snatches? I've seen two variations; the crossfit one where you start in a squat, explode up and catch the DB with your arm extended while dropping into another squat and then standing. The other is basically starting in a squat while exploding upwards without a second squat.

I presume Ross does it without the second squat, like this guy is doing: http://youtube.com/watch?v=ixEJhhUH41Y although his C&P form is a bit dodgy.

[Matt M]

I might have a go at this one today. I was planning to Fran, but this looks like more fun. I'll have to use a very light DB, though. My one arm snatches and swings are all over the place!

[Schwinners]

Ross does them like this (about 15 seconds in):

http://www.youtube.c...h?v=57pv_1j4dH0

The dumbbell begins in hang position. Squat down, then snatch, receiving the dumbbell in a partial squat (also known as a power snatch). Ross is not an oly lifter, so does not need to do a full oly snatch (i.e. deep squat when receiving the dumbbell overhead)

[kempie]

Have done this one with a 24kg kb and no rest in 8:45. Nasty!!

Will get this in on the weekend and re-test

Cheers, kempie

[Davie]

im up for some of that mate - might try it tonight after I do "Fran"

[Matt M]

Ahh... thanks for the link.

I just did this in 11:52 with a 16kg DB. My snatch form was a bit off - I didn't go into a semi-squat on the catch. Maybe I could lift heavier if I did. Great workout. The burpees killed me every single time. Very sweaty...

[Matt M]

I never tire of watching Ross. He's insane. He really is a damned good source of inspiration.

[nickyhusky]

Matt M, on Feb 14 2008, 03:47 PM, said:

I never tire of watching Ross. He's insane. He really is a damned good source of inspiration.

Yeah, I like him. And I like his attitude. He doesn't annoy me, unlike certain other sources I could mention!

On the snatches front, mine don't have the 2nd squat, but that's because I learnt to snatch with kbs, so that's how I naturally do it. When I get back to snatching though, and use heavier DBs, I'll have to semi-squat though. I think. Need to practice it. Or is it practise? I can never remember.

[mrbourgot]

This is one of my favourites. Best time 8.50 with a 20kg db

[Schwinners]

@ Kempie - bloody good time!

@ Matt - great first attempt! When I began, I received the dumbbell with straight legs. However, as you progress with weight, the mechanics of the dumbbell snatch do not seem to work unless you receive in at least a partial squat.

@ Nicky - THANK YOU! I have been struggling with KB snatches for so long, but I can now do them thanks to you! When doing KB snatches, I would receive in a partial squat, much like a dumbbell power snatch. However, because you have to punch the KB at the top of the movement, the partial squat means the KB always (for me anyway) hit my forearm. Removing the partial squat (thus receiving with straight legs) stopped this, and the mechanics of the movement work great.

[nickyhusky]

Glad to be of service

[Matt M]

Schwinners, that makes perfect sense. I did video some snatches so I can see what I'm doing. I'm going to work some DB snatches into today's workout and go a little heavy and receive with a little squat.

[Mister C]

Got to love the 50 - my best was 9 minutes 3 seconds with a 24kg KB. That was about 14 months ago and I seem to remember it nearly killing me. So clearly I must have another go at it sometime...

[Paul]

Tried this earlier with a 20kg dumbbell... and realised it was stupidly too heavy!

[Chet]

Given my kettlebell shenanigans this week, I fancy giving this a shot with the ol' KBs instead of DBs.

Anyone done it with KBs??

[mrbourgot]

Never done with a kb Chet but I prefer db's for one hand stuff.

Pb now 8.29 with a 20kg db.

[Davie]

ill give it a bash with the 24kg kb tomorrow

[Mister C]

Chet, on Feb 22 2008, 07:14 PM, said:

Given my kettlebell shenanigans this week, I fancy giving this a shot with the ol' KBs instead of DBs.

Anyone done it with KBs??

See my post above mate - did it with my 24. Ouch!

[Chet]

Woah. That's certainly set the standard!

Sorry bud, don't know how I missed your post there...