Workout 9/28/2009
Luka’s kettlebell workout “A”:
| 9/10/2009 | 9/28/2009 | |||||
| Weight | Sets | Reps | Weight | Sets | Reps | |
| KB Front Squat | 2 x 20 kg | 4 | 8 | 2 x 20 kg | 4 | 8 |
| Negative Chin Ups | 4 | 8,8,7,5 | 4 | 8 | ||
| EDT #1 | ||||||
| KB Swings | 24 kg | 12 | 10 | 24 kg | 11 | 10 |
| Pushups | 12 | 10 | 10 | 10 | ||
| EDT #2 | ||||||
| KB Reverse Lunge | 16 kg | 8 | 6 | 16 kg | 8 | 6 |
| KB 1 Arm Row | 24 kg | 8 | 8 | 24 kg | 8 | 8 |
I hit the negative chin-ups pretty hard to start, but I think I paid for it on the pushups in EDT Set #1. I may also have a bit of a fatigue hangover from Luka’s “farewell, I’m going to Cabo for a week so I want you to stay sore for 6 days” Saturday workout.
I finished my Business Analysis class series last week, which is a big load off my mind and frees up some evening workout time. On to my next goal, which is shaping up to be the RKC certification workshop in February. I know it’s something I want to do, but I’ve been waffling on the decision for the past week or two. The physical tests involved with this 3 day workshop are pretty arduous, and more than a bit intimidating. I do have 20 weeks to prepare, so this should be achievable with hard work and a bit of discipline. I’m going to steal a page from Lee Spencer’s playbook: Although the biggest event she’s done is a half-ironman, she’s signed up for the full ironman next summer. Set a goal, commit, and get your ass to work, Calnan.
Video of the Grad Workout:
Tags: exercise, kettlebell, RKC, workout
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