There is nothing I enjoy more when I travel than meeting up with some of my strong friends in the kettlebell industry. This week was a real treat for me as I was able to meet up with not one, but TWO RKC instructors who really put my strength and conditioning to the test. With that in mind, here’s my disclaimer for this blog post.
Warning: you’re about to see some serious complexes. This post is not for the faint of heart!
I arrived in Boston at 10:00 am and was greeted by none other than the amazing RKC Sharon Steinberg Shiner . Yup, the same Sharon Steinberg Shiner I had the pleasure of rooting on at RKC Philly! It was great to see my “kettlebell sister” after such a long lag from September. Sharon not only picked me up from the airport but let me stay at her place during the week (Sharon, THANKS FOR THAT!). Of course, you can’t get away from a meet up with an RKC without an epic workout. Sharon had me put my strength gains to the test with the first round of what I am calling “the epic complex series”. Here’s waht day one of training looked like.
Epic Complex: Round One (compliments of Sharon Shiner, RKC)
Warm up:
Active straight leg raises with a 10kg kettlebell, 5 per side
Arm Bars, 1 right and 1 left with a 12kg.
Turkish Get ups with a 14kg kettlebell, 2 right and 2 left.
Circuit 1:
5 one arms swings into 5 snatches into 5 front squats with a swing switch to the opposite side for the same leel of work. complete 4 rounds with a 14kg kettlebell.
Clean and press ladder:
1 press right and left, 2 presses right and left and 3 presses right and left with a 14kg kettlebell. complete 3 rounds.
Circuit 2: snatches and get ups.
5 one arm snatches with right arm, hold 5th snatch and get down to the floor and perform turkish get up back up. Swing switch to left arm and perform 5 snatches with a get down and turkish get up movement. complete 3 rounds.
Epic Complexes: Round two (compliments of Artemis Scantalides, RKC II)
Circuit 1
Active straight leg raise with a 10kg kettlebell. do 5 right and 5 left.
5 goblet squat with a biep curl with a 16kg kettlebell.
15 two handed swings with a 24kg kettlebell
3 floor presses to a get up with a 16kg kettlebell then 3 of the same on the other side.
5 pulls ups
15 24kg kettlebell swings.
perform this circuit for three times.
THEN…. (yup, not done yet).
Complex 1
10 swings
10 cleans
5 presses
5 front squats
swing switch to the other arm. use a 12kg and perform this complex 2 times
Complex 2
10 cleans
5 presses
5 front squats
10 swings
swing switch to the other side. use a 12kg and complete 2 rounds
Complex 3
5 presses
5 front squats
10 cleans
10 swings
use a 12kg kettlebell and complete 2 rounds
If you survived, pat yourself on the back and treat yourself to a massive steak. You deserve it! I am a fairly well conditioned athlete, and I can tell you that this was NOT easy. Fun, but NOT EASY! Try either one of these routines and let me know how you do! But again, these workouts ar enot for the faint of heart!
That about sums it all up for me today! As always remember to eat smart, train hard and enjoy your life!
Love Always,
Janelle PIca-HKC, CPT
Special thanks to RKC Sharon Steinberg Shiner and RKC II Artemis Scantalides for being so hospitable to me when I visited Boston. Ladies, you are amazing and super strong! I simply must visit you again! Thanks so much for everything! 🙂
