With our at home workouts, we started our Rite of Passage Clean and Press ladders- 3 ladders of 3 rungs with for the heavy day and adjusted for the light and moderate days. Saturday we did a 5min snatch test--both of us hit our numbers. We also did 10 min of double swings (Nik with a 16kg, Mark with a 24kg), 20 sec work, 40 sec rest. We squeezed in a few more similar workouts during the week.
Below is Sunday's workout. We took the Tracy Reifkind , RKC workout and adjusted it some to use 2 kb's to get us prepared for RKC:)
The Double Kettlebell Circuit
(Nik did 2x12kg, Mark did 2x16kg)
Set one:
20 double swings
20 transfers w/1 kettlebell (DARCs)
Set two:
20 double swings
1 transfer 40 times
Set three:
15 double swings
15 transfers
Set Four:
One double swing, 1 double Clean, Press: 10 reps
then 10 transfers
Set Five:
One double swing, 1 double Clean, Press: 10 reps
then transfer10 times
Set Six:
One double swing, one double snatch, 10 reps
then 10 Transfers (DARCs)
Set Seven:
One double swing, one double snatch: 10 reps
Then 10 transfers (DARCs)
Below is Tracy's original workout:
The Kettlebell Circuit
(all done with 26# kb)
Set one:
20 swings left, Transfer 20 swings right
20 transfers (DARCs)
Set two:
10 swings left, Transfer
10 swings right
1 swing, one transfer, 40 times
10 swings right
1 swing, one transfer, 40 times
Set three:
One swing, one transfer 30 times
Set Four:
One swing, Clean, Press: 10 reps per
arm then transfer to opposite arm
Set Five:
One swing, Clean, Press: one rep per
arm then transfer10 times
then 10 Transfers (DARCs)
Set Six:
One swing, one snatch, 10 reps per
arm then transfer to opposite arm
then 10 Transfers (DARCs)
Set Seven:
One swing, one snatch per arm then
transfer ten times
Then 10 transfers (DARCs)
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