russian kettlebell swings

Friday, November 24, 2017

Workout: 5 Rounds of:
30 seconds of Rowing for Max calories
30 seconds of Rest
60 seconds of Russian Kettlebell Swings (53,35)
Rest 2 minutes

Accessory: Every Minute on the Minute for 15 Minutes
Minute 1 – 8 Seated Dummbell Press
Minute 2 – 8 Bent Over Kettlebell Row
Minute 3 – 8 Kettlebell Upright Row
*Go as heavy as possible for each movement

Monday, August 21,2015

Strength: Front Squats:
Set 1: 12 reps 50% of 10rm
Set 2: 10 reps 75% of 10rm
Set 3: Max Reps of 10rm
Set 4: Adjust weight BASED on the NUMBER of reps in set 3. Adjusted weight chart is below.

Weight Change Chart
4-6 – Decrease 5-10 lbs.
7-8 – Decrease 0-5 lbs.
9-11 – No Change
12-16 – Increase 5-10 lbs.
17+ – Increase 10-15 lbs.

Workout: As may rounds as possible in 20 minutes of:
60 Double Unders
50 ft. Walking Lunges (both hands on the head)
40 Russian Kettlebell Swings (53,35 – RX+ 70,53)