I started the day with a light kbell, a 16 Kg and just wanted to grease the grove. Ended up with a killer Swing, Kbell burpee combo. It felt good!
Warm Up
1. Pick up the Kbell and don't set it down for 7 + Minutes - 16 Kg
30 Sec Slingshot
30 Sec One Hand Swings R
30 Sec Slingshot
30 Sec One Hand Swings L
30 Sec Snatch, Hold and Squat R
30 Sec Snatch, Hold & Squat L
1 Min Two Hand Swings
1 Min Swing, One Hand Catch, Hot Potatoe
1 Min Halo's
30 Sec Clean & Press R
30 Sec Clean & Press L
30 Sec Darcys
2. Deadlifts 28 Kg
20 reps
3. Suitcase Deadlifts 28 Kg
10/10
4. Windmills 16 Kg
5/5
5. 10 Swings, 1 kbell burpee w/push up (On Single Kbell) 28 Kg
9 Swings 2 Kbell burpee's w/push up
etc.
1 Swings 10 Kbell burpee's w/push up
Light Day?
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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!
1 comment:
this is not a "light" day by any means. this is pretty ugly, actually.
are you teachign a class this sat AM? i mightn try and swing by...
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