hey guys and girls,
What a straight up killer conditioning day that was yesterday ! I had done a workout earlier in the day and after watching everyone else go through the white board by 6:30 I was pumped up thinking about jumping in ! hah That is the definition of solid energy in the gym when you get the trainer all amped up to throw down another workout.
Today I want to get back to movin some weight around and I want to keep the kettlebell stuff pretty classic. The twist will be that I am going to throw in some rope climbing along the way. If I had a dollar for everyt time I preached something good about those ropes, I would.. Well I dont know, but I was have some extra cash to do something ! The ropes have been a goal for quite a few members and clients and almost all of them are scaling up and down those things no problem. Some are even getting pretty tricky.
Ill pause the hype for a minute, I could write all day about watching clients and members getting strong as he!$ in the gym, but then I would never get to writing out the workout ha ha
Here we go: classic lifting circuit with the kettlebells, however throughout the whole workout you MUST get 6 rope climbs and 50 leg raises(any variation)
Circuit 1- 4x
Single arm kettlebell swings x 10 (r,l)
Thrusters x 10 (squat then right into an overhead press) – 5 on the right then 5 on the left
Kettlebell single arm rows x 10(r,l)
Circuit 2 – 4x
Kettlebell high pulls x 10
Racked Kettlebell stationary lunges x 10 (total)
Push ups on the kettlebells x 10 (drop your knees and do assisted if you need)
**** again make sure you get 6 rope climbs(or 12 modified rope climbs) and 50 leg raises(any variation) thoughout the whole workout
Train Hard. Train Smart
Josh
