It’s Friday, and I am feeling particularly BRUTAL! Get ready for this weekends featured workout brought to you by…ME! Well…sort of…
Yeah, there’s a catch! In case you haven’t realized by now, I am really digging the new “RKC Book of Strength and Conditioning” that has come out from the people of Dragon Door. I have actually come up with a pretty awesome routine by modifying one of the workouts I saw in this book. I made the modification only because this set of exercises listed previously involved snatches. I do A TON of snatches in my other workout, so I made the modification to save my shoulders some unnecessary pain from overuse.
Now, lets get into my Weekend Warrior workout. I have called this workout the “Weekend Warrior” workout as it is a short, 30 minute routine that you can do before you venture out to enjoy your life for whatever you have planned for the weekend. I have become a fan of short and quick workouts as I have become incredibly busy lately and have had less and less time to commit even an hour to long complexes. This is also a bit of a challenge because you will be up against some seriously heavy kettlebells which makes for a seriously demanding load on your body (it’s a battle, and you are the warrior!). Here’s the routine! Get after it and have fun!
Circuit 1 (modified from Robert Budd’s “Meltdown” workout in “The RKC book of Strength and Conditioning”).
5 Pull ups
3 cleans and presses (I use a 16kg, men can use 24 kg. We’re going heavier here!)
1 hanging leg raise
20 heavy swings (I use a 20 kg, men can use a 28 kg). You will alternate each round with 20 two arm swings with 10 right arm swings and 10 left arm swings (ex: round 1 = 20 two arm swings, round 2 = 10 single arm swings each arm, round 3 = 20 two arm swings, etc. etc.).
Do a total of 10 rounds.
30 Seconds of heavy swings
30 seconds of rest.
Do this interval routine for a total of 5 minutes. For heavy swings I am currently using a 24 kg. Men can feel free to use a 32 kg.
45 seconds of planks
15 seconds of rest.
Do this interval routine for a total of 3 minutes for this circuit.
Brutal but FUN! Want to be a warrior? TRAIN HARD THIS WEEKEND!
That’s all I have for yinz today! As always, remember to eat smart, train hard, and enjoy your life!