100th POST! Workout Tuesday 4/14

Nikki and I woke up early again this morning at 5am to get our workout in. There was a good chance that both Nik and myself will work late and not be in the mood to kick our butts, so we rolled out of bed and got to work for 30 minutes. Here is the workout we did Right of Passage style for Pavel and the RKC.

Circuit 1 - 10 minutes
-Clean and press ladder heavy 1/1, 2/2, 3/3 (means 1 rep Right, 1 rep Left, then 2 and 2, then 3 and 3).
-Followed immediately by clean and squat ladder 1/1, 2/2, 3/3
Repeat circuit as many times in ten minutes, concentrate on beautiful form!

Circuit 2 - 10 minutes
-Single leg deadlift light 1/1, 2/2, 3/3
-1 arm row light 1/1, 2/2, 3/3
Same rules as above

Circuit 3 - 10 minutes
-1 arm partner swings: 5 L arm/ 5 R arm then partner goes, 10/10, 15/15, 20/20
Perform as many rounds within 10 minutes.

Great workout!

Kettlebell Bootcamp #20 (Week 7)

Sorry I have missed a couple of workouts. Nik made 2 workouts last week and I made only 1 and we had a short week due to Thanksgiving.

• Warmup including spinal wave and the pump.
• Split into 2 groups and did alternating ladders of goblet squats with the other group resting in the bottom of the squat, and push ups with other group resting in the top push up position (plank like hold) - did about 5 rounds
• Stayed in groups and performed clean to press ladders with other group resting
• Again stayed in the 2 groups and performed kettlebell swings for 30 seconds while other group rested. I believe it was 10 rounds
• 40 minutes later and 513 calories we were finished and exhausted. Great workout