Two RKCs in the park, 2 kettlebells, 20lb medball, liquid chalk, empty playground= Fun and PAIN!
(#1 Pic- Ken doing a reverse dip, #2 pic- the aftermath!)
The workout below was taken from Ken's blog, and is a breakdown of what we did. Ken kept on me, wouldn't let me quit when I was whining about just recovering from being sick! :) A good reminder to myself that one ALWAYS has a little more in the tank. THANKS KEN FOR THE BOOT IN THE BUTT! Mind over matter....the only thing was I could not get the BU presses with the 24kg, so I did Mil. Presses instead. I REALLY liked how I felt doing the pullups after the BU cleans.
BU cleans # 50 1,2,3,4,5Pullups 1,2,3,4,5BU presses #50 1,2,3,4,5Rows (upside down) 1,2,3,4,5CircuitJumps onto & off stepKB slams w/step back #20 (changed to these after 2nd round)Med ball squat throw #20Snatches #50Jog approx 110 metersRepsjumps 3, 6 change to KB slams 18, 24, 6, 12, 18, 6, 12, 6Med ball throw 3,3,3,3,3,3,3,3,3,3 = 30 repsSnatches 3,6,9,12,3,6,9,3,6,3 = 60 reps/armJog 110 m x 10
7 comments:
all pics were taken with a Canon Powershot S2IS
Pete you better mention who took the pics;)
It was great working out with you bro. See you soon.
oooops...my beautiful wife and daughter too those pics! It was a blast, Ken! I look forward to the next workout :)
nice post and pics dude.brothers in iron. where are failing with the BU press Pete?
Good question Rif. On reflection, I think my tension was not zipped up sufficiently, and I should have went to more solid ground (was on the wood chips of the playground floor). I am going to work on BUP.
lats lats lats baby!
Thanks for the 411, Rif. More lat tension...will get back to you on the progress with the BUP!
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