This workout I created and is inspired by RKS workout #10.
My Kettlebell 20/10 workout:
In parenthesis is my rep count
Set you Gymboss timer for 20 sec on 10 sec recovery. Do 4 sets of each exercise before moving onto the next exercise.
Add 30 to 60 sec rest after the 4th set of the each exercise.
I used a 8kg (17.6lb) kettlebell
2H Swing (13, 14, 14, 14)
30 sec rest
L/R Snatch (8 sets, alternating sides after each set) (9, 9, 10, 10, 10, 10, 9, 9)
30 sec rest
Goblet Squats (Also known as a bottom up Squat) (11, 14, 14, 14)
30 sec rest
L/R Rows (Same sets as the snatches) (14, 12, 12, 14, 14 ,14, 14, 12)
30 sec rest
Alt Tactile Lunge (10, 12, 12, 12)
30 sec rest
Clean and Press (Same sets as the snatches) (6, 6, 6, 6, 6, 6, 6, 6)
30 sec rest
Single or Double Leg Deadlift (if you single leg deadlift do the same amount of sets as the snatches) (8, 8, 8, 9)
30 sec rest
L/R Windmill (Same sets as the snatches) (5, 6, 6, 6, 7, 7, 7, 6)
30 sec rest
L/R High pulls (Same sets as the snatches) (11, 11 ,11, 11, 11, 11, 11, 11)
30 sec rest
Sling Shots Alt directions (Same sets as the snatches) (14, 14, 14, 13, 13, 14, 13, 13)
30 sec rest
Figure 8 to a hold (12, 12, 12, 12)
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