Big Sunday class with 8 students 3 RKC intructors.
Mobility session of about 6 minutes.
Warm Up
5 get ups no weight
10 Squats no weight
30 Darc Swings
Strength/Endurance (Repeat Twice)
Bottoms up Clean 5x2 24Kg
Snatch 10x2 24 Kg
Suitcase 2x24kg x 10
Clean & Press 5x2 24Kg
Bent Row & Hold 5x2 24Kg
Sumo The Beast 10x
Lying Press 8x2 24Kg
Rock Curl & Thrust 10x 24Kg
One Leg Press 5x2 24 Kg
Ballistic
One Arm swing 20x2 24 Kg
Bottoms Up Clean 15x2 24 Kg
Clean & Press 15x2 24 Kg
Snatch 20x2 24 Kg
Ab work from floor
Stretch
A good workout from Jay Armstrong and David Cogswell. Fast paced.
I was breathing heavy at the end. I wanted to stop half way through my last set of snatches, but I figured I'm already half way so I said to myself, stop thinking, keep swinging!
Total Time 65 Minutes
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Background
- Tom, Healy, RKC
- Started with the kettlebells after asking my step-sister what the heck happened to her body. She was an aerobic instructor for years...and never seem to be fit. She is now!
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