This is what comes to mind when I think about fast food 😉
Happy Monday to yinz! This blog post is coming to you live form the great city of Boston. I flew in over the weekend to spend some time with the amazing RKC Sharon Steinberg Shiner (more on that in my upcoming posts). Before I get into the nitty gritty of my Boston adventures, I wanted to go over part of the RKC training from my previous post that I failed to outline. If you are following this blog, you should know that I am up for my RKC certification in Vienna. I had outlined my training for you all in order to help any one of you out there who may need some help when training for a major certification like the RKC.
Now, I mentioned in my previous post that month one of RKC training will involved a Saturday workout that involves with complexes or heavy swings. This Saturday was a heavy swing day for me. Now, to give you an idea of how to do a heavy swing routine to increase your strength and endurance, take a look at this routine below. I have “sandwiched” a circuit of heavy two arm swings between two 5 minute one arm swing routines. Check it out!
Saturday Swing Sandwich
note: you will need two different sized kettlebells. I used a 20kg and a 24kg for this routine. Choose whatever size is appropriate fo your level of strength.
Circuit 1-20kg single arm swings
15 seconds of righ arm swings followed by 15 seconds of rest. Switch to left arm swings for 15 seconds and then follow up with 15 seconds of rest. Do a total of 5 minutes.
Circuit 2-24kg two arm swings.
Swing intervals will be set for 30 seconds of work and 30 seconds of rest. complete this for a total of 10 minutes.
Circuit 3-20kg single arm swings
15 seconds of right arm swings followed by 15 seconds of rest. Switch to left arm swings for 15 seconds and then follow up with 15 seconds of rest. Do a total of 5 minutes.
After finishing up the sandwich, you’ll probably need a shake to wash it all down ;). Try this post workout smoothie. All you need is 1/2 of left over mashed sweet potatoes, 1/3 cup of coconut milk, and some grassfed whey to reload after high volume heavy kettlebell swing activity. And that’s real talk, ya heard?
That’s all I have for you today guys! Be on the look out for some seriously strong stuff on the blog this week as I document the highlights of my trip t Boston. As always, remember to eat smart, train hard, and enjoy your life!
Janelle Pica-HKC, CPT