RKC at Work – No Excuses

kettlebellworkDon’t have time to work out after work and don’t want to get up sooo early to do it? I work at a “desk” job (albeit a standing desk) and if I bring my workout stuff with me I can squeeze in a quick 30 minute workout during lunch. Now I know people whine about being sweaty and I assume smelly, well, here is the thing. Shower the night before or the morning of, wear newly washed workout clothes and once you are done the workout cool down to the degree that you are no longer sweating and you can return to normality. If you have showers at work then you have zero excuse, we don’t so my cool down is imperative to make sure I am not still sticky or sweaty when I get changed. Guess what, it’s a great time to work on your stretching and / or mobility issues. Recently they had installed a pull up bar in the small workout room so I was able to do this:

5 minutes stretching, hindu pushups, halo etc.

12345 ladder clean and press @45lb with pullups +20 swings at the end
12345 ladder clean and press @45lb with pullups +20 two hand swings and 20 one hand swings at the end
5 Snatches plus 5 Clean and Press x 3 with 60 seconds of alternating 1 and 2 hand swings 15s each.
12345 ladder clean and press @45lb with pullups +20 swings at the end
12345 ladder clean and press @45lb with pullups +20 swings at the end

10 minute cool down including lower back stretch, leg stretch, groin work, 5lb dumbbell to work on the knots in my scapula region, intermittent dead hanging off the pullup bar to stretch my spine.

Back to work.

R9D73/4 – RKC At Work And Chelsea 20 Double Time

For some reason, I have yet to complete a round of Chelsea, I always seem to get stuck around 20 minutes probably because I am thinking about Cindy. Since it’s not a good idea to be thinking about one woman when you are with another I need to get my head sorted out. They are both similar, with the differences outlined here:

Chelsea:
Each minute on the minute for 30 minutes

5 pullups
10 pushups
15 squats

Cindy:
AMRAP in 20 minutes:

5 pull-ups
10 Push Ups
15 Squats (Air Squats)

The thing is that apart from kettlebells, the pullup, pushup, squat workout is one of the best and simplest workouts you can do, that’s why I love it so much. So this time for a bit of a change I thought I would do this:

10 rounds of:

10 pullups
20 Pushups
30 Squats

It was much tougher than the others, getting to 10 pullups by the end was a chore but mostly doing 30 squats each time proved far more challenging than I had anticipated. However, I struggled through in about 25 minutes including a short warmup.

The previous workout had been RKC at work and it’s becoming a pretty standard workout now like this:

5 rounds of:

5 C&P each side
5 Snatch each side
20 Swings

It’s a good, quick workout and makes my heart rate go pretty wiggy so it’s definitely working!

 

R9D53/4 – Bootcamp 2.12.1 Weights and RKC

*EDIT: Now paleo is curing cancer… Go cavemen!

 

I finally stuck to my guns on Tuesday and did an RKC workout at work even after Bootcamp Monday. The RKC that I do at work is a little different because there is no pullup bar but it goes something like this:

Warmup:
3x
10 pumps
10 weighted squats
10 halo

3C&P per side
3C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
5C&P per side
20 swings

3C&P per side
3C&P per side
4C&P per side
20 swings

3C&P per side
3C&P per side
20 swings

3 Snatches per side
4 Snatches per side
5 Snatches per side
4 Snatches per side
3 Snatches per side

My back was very sore after last Friday which can only mean one thing… I haven’t been doing enough KB work to keep my back in shape. Being as it is that I have whined incessantly about not doing enough there is lots of room for improvement. Luckily after this round of RKC I already feel much better.

D23 – 2.12.1 Weights

20 squats
20 lunge walk or barbell lunge
20 weighted MKs
10 weighted long jump
Farmers Waddle 4 lines

Farmers Waddle 4 lines
10 weighted long jump
20 weighted MKs
20 lunge walk or barbell lunge
20 squats

No weight

20 super skater per
20 1 leg squat knee raise
20 MK
20 air squat

With DBs or BB

15 Double curl
15 weighted box dips
10 alt curl each or BB curl
15 weighted box dips
15 double hammer curl or french BB curl
15 weighted box dips

15 strict press
15 side raise or front BB raise
15 high pull
15 front raise
15 strict press

15 Double curl
15 weighted box dips
10 alt curl each or BB curl
15 weighted box dips
15 double hammer curl or french BB curl
15 weighted box dips

15 strict press
15 side raise or front BB raise
15 high pull
15 front raise
15 strict press

COMBOS

15 DB thruster
15 double db curl and press OR BB full clean and press
10 front side high pull or BB front front high pulll