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November 22, 2011

RKC Big Six Workout with Val

Double Kettlebell Deadlifts

Double Kettlebell Swings

Double Kettlebell Cleans

Goblet Squats

Double Kettlebell Presses (pause at top and bottom)

Get Ups

Snatches

*all with two 16kg (35lb) kettlebells, working on form.  

On hinge movements: Working on knees out, sitting back, not letting the knees come forward

On presses: Working on bracing abs and butt to find that middle alignment for my trunk, and driving down through my legs.

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Personal Records

  • 52lb kettlebell snatches - 68 (one hand switch)
  • Handstand Pushups (against a wall) - 5
  • Pistols (one legged squats, butt to floor) - 20 each leg in 10 minutes
  • Tactical (bar to chest) Pullups w/ 52lb kettlbell - 2
  • Chinups - 16
  • mile run - 4:26

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