Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a training session posted on the RKC website called 9 minute kettlebell complex from Hell. It is a 9 minute go with no stopping done in 30 second intervals. Focus on technique and form. If form breaks down, put the bell down... Lousy form leads to injury and lousy results... Get after it.. I made a few alterations.
One arm swing (30 seconds left + 30 seconds right)
High pull (30 seconds left + 30 seconds right)
Cleans (30 seconds left + 30 seconds right)
Snatch (30 seconds left + 30 seconds right)
Reverse lunge (bell in Rack position) (30 seconds left + 30 seconds right)
Jerks * (30 seconds left + 30 seconds right)
Two hand swing (30 seconds)
Dolphin push-ups * (30 seconds)
Two hand swing (30 seconds)
Saw plank* (30 seconds)
Push Up (30 seconds)
Sit-ups * (30 seconds)
* Denote alterations to original posted workout.
Sourced from -
Cool down, have a nice day.. El Rey always..
No comments:
Post a Comment