Mahler's Aggressive Strength - MikeMahler.com

Saturday, September 6, 2008

Steve Maxwell's 300 KB workout

I was supposed to do the second RKC workout today, but I got a chance to to Steve's 300 KB workout and thought I'd give it a try. Here is the workout. I used the 20kg, since i don't have a 16kg. I only set the bell down after I failed to get 10 on the deck squats.

1. around the body pass 10l/10r

2.halo 10l/10r

3.good morning x10

4. windmill 5l/5r

5. one arm swing 10l/10r

6. high pulls 10l/10r

7. snatch 10l/10r

8. clean and press 10l/10r

9. circular clean 10l/10r

10. squat and press 10l/10r

11. cossack curl 10l/10r - I have never done these so I went as far as I could go and curled

12. reverse lunge and press 10l/10r

13.deck squat x10 - only go 7 reps

15. TGU 5l/5r

16. suitcase row 10l/10r

17. crush press situp x10

18. russian twist 10l/10r

19. crush pushup x10

So I only got 297 reps, but hey for my first time doing it, I'll take it. I need to work on my deck squats and cossack. Overall it is a pretty challenging workout. I like it

2 comments:

Unknown said...

What exactly is a Cossack Curl?

Unknown said...

you perform a curl at the bottom of a cossack stretch. A cossack stretch is a real deep side lunge while sitting back as in a box squat