Tuesday, July 3

Garage Workout ala RKC TL Jay

Warm Up
Squats No Weight 10 reps
Squat Thrusts 10 reps
Push ups 10 reps
TGU No Weight
Darc Swings 15x2 24Kg
Bottoms up Cleans 5x2 24Kg
Snatch 10x2 24 Kg

Strength
Sumo Deadlift 2-24kg (note to self - Have to get heavier Kbell)
Clean & Press 10x2 24 Kg
Renegade Row 10x2 24 Kg
Rock pick up thruster 10 - 24 Kg (This is a killer!)
Lying Press 10x2 24 Kg
Suitcase Deadlift 10x2 28 Kg (another note to self-Get Heavier Kbell)
One leg Press 5x2 24 Kg

High Octane
40 Swings 28Kg
Cleans 15x2 24 Kg
Clean & Jerk 15x2 24 Kg
Snatch 20x2 24 Kg

Plank to finish
Stretch

This is a workout designed by Jay Armstrong at the Kettlebell Club. This is the second time I've done this. Once in class, Once in the garage. David Cogswell ran the first one - his style is fast paced. I was near the end of my abilities. The second time at home I slowed the pace a bit, but I found the faster pace more effective!
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1 comment:

albina N muro said...

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August 28, 2013 at 2:37 AM

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