Greetings from New York City! My little Burgher Butt got up to the Big Apple for a weekend rendezvous and guys (you know what I’m about to say) Yinz aint’ seen nothing yet! I haven’t had a chance to actually take some time for myself to decompress lately, so taking a weekend away to another city to just reset and refocus was long overdue for me. I love Pittsburgh to death, but sometimes you need to explore new terrain.
And guess who I ran into when I got into town? None other than the super strong, super awesome, RKC II Marshall Roy. Marshall was nice enough to have me drop into to Equinox fitness studio in the Upper West Side of Manhattan to train with him in the afternoon once I arrived in the city. For those of you who haven’t trained with them, RKC level II instructors are INTENSE! In fact, they are so intense that I don’t even think the word “intense” describes them properly. In case you don’t believe me, here’s a recap of the last RKC II instructor I paid a visit to in the summer.
Any hooha, I was greeted with a crazy workout Marshall through together for me using a 60 pound kettlebell (roughly 28kg) and two 25 pound kettlebells (roughly 12kg). Before yinz read about this complex, I want to makie it very clear that this workout is not for the faint of heart. In addition to that, this workout is for someone who has an advanced level of strength and conditioning. It is not easy. It is brutal. AND I LOVE IT! Here’s the workout brought to you by RKC II Marshall Roy.
Mighty Strong Kettlebell Complexes
Complex 1: Heavy Swings
Round 1: 5 two arm 60lb swings
Round 2: 5 two arm 60lb swings.
Round 3: 3 right arm 60lb swings (yes, I actually did a one arm 60 pound swing)
Round 4: 3 left arm 60lb swings (yes, I used each arm individually for the 60 pound swing)
Round 5: 5 two arm 60lb swings
Complex 2: Double Kettlebell Ladder of Swings, Cleans, Presses and Squats
First, perform 3 double 25 lb swings, 3 double 25lb cleans, 3 double 25lb presses and 3 double 25 lb squats.
Next, perform 5 double 25lb swings, 5 double 25lb cleans, 5 double 25lb presses, and 5 double 25lb squats.
Finally, perform 7 double 25lb swings, 7 double 25lb cleans, 7 double 25lb presses and 7 double 25lb squats.
You will complete a total of 3 rounds of this ladder. I’m not joking.
If you want to witness exactly what this complex looks like in real life, take a look at this video below of Marhsall demonstrating the second portion of this complex.
I can tell you from personal experience that this complex will make you insanely hungry. I mean INSANELY HUNGRY! To tame this ravenous hunger New York City style, be sure to visit Havana Central in Manhattan. This restaurant was a total primal foodie find with a Cuban flare. Not only is the menu loaded with paleo friendly options, but the portions of food will satisfy the die hard athlete post workout (Nowadays, I actually have to ask how much food is served at meals when I dine out to make sure it’s large enough to satisfy my metabolic needs. I wish I was lying about that.). Yours truly dined on a roasted pork mofongo, which is a popular Caribbean dished made of slow roasted pulled pork and mashed plantains. If you’re ever in the Big Apple, PLEASE VISIT THIS RESTAURANT! It’s divine!
That about sums it up for me today. Remember to eat smart, train hard, and enjoy your life!