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
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:
What exactly is a Cossack Curl?
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
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