FitRanX's HQ has not been putting out daily WOD's the past few days, so here is another special one from the vault of workouts I have with some modificatons:
Today's Workout: LIMA - Only for Levels 0-3
Circuit –30 Min - Tabata
- Box Squat - 20 sec on - 10 sec rest x 8 (May do BW Squat as a sub)
- Single Kettlebell Kickbacks - 20 sec on - 10 sec rest x 8 (May do Push-Ups as a sub)
- Plank - 20 sec on - 10 sec rest x 8
- Bridge - 20 sec on - 10 sec rest x 8
- Stationary Lunge - 20 sec on - 10 sec rest x 8
- Crunches - 20 sec on – 10 sec rest x 8
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Yesterday's Long Cycle Challenge workout was getting 150 reps in, to get 1000 C&J's done in the first 6 days.
I went with the 35# kettlebell, and did 5 per arm, all the way up to 150. I was averaging about 15 reps/minute, so I got this workout done in about 10 minutes time. Things went smoother than I thought, the first 100 reps flew by, then the next 50 I slowed down the pace just a bit but kept on pretty well.
I may just take today off and do some random running while at the XC meet today, and perhaps a good bike ride, mainly to take a break from the lifting.
I'm discovering just how taxing C&J's are to the body, so an adjustment may be made here for the overall goal, maybe 4,000 is better to have as a goal for the month instead of 5,000.
I also came across an old file I was searching for, where I had a special formula developed for varied volumes in workouts with running, but the same formula can be applied to KB training volumes of reps. I'm going to study this some more and see if I can apply it for the rest of the month somehow.
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Thank you once again for buying my Kindle guides in recent months, I am still amazed at the response they are getting.
My latest guide is just a week old and selling as much this month as my #1 overall seller, "Just The Workouts". "Just Clean It!" is getting off to a great start. "Just Swing It!" is still on pace to surpass JTW in a matter of days as the overall #1 seller. Its a fun little 'race' to watch these guides each day on their sales totals, because the more they go up in sales, the more people are getting some quick, key information on workouts and challenges they can do. We both win when you can get some workouts you desire and I supply them for you with these guides.
Check out JCI right here, as the JCI challenge outlined in the guide is something you can implement right away, and not quite so intensive as the 10K KB Swings Challenge that's covered in the JSI guide. Still, its a fair amount of workouts to do on an almost daily basis, but you really get into the groove of getting KB Cleans down with all those workouts. Plus you get the benefit of still being able to do your own workout regiments if you are into running, cycling, both, etc.
Just Clean It! - http://tinyurl.com/asapjci - newest KB challenge from my adventures with KB's
Just Swing It! - http://tinyurl.com/jsiasap - Most popular guide right now from OFP
Just The Workouts - http://tinyurl.com/asapjtw - Home of "KettleBolics" and "Indestructible!" programs, all in one source. A great read for classic strength training programs with "Indy" and some great kettlebell power workouts with "KettleBolics". No pictures, just the workouts, as the title goes.
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Have a great weekend!
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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