LBKC Easter Sunday Kettlebell Workout

Ladder 10-20-30-20-10 of:
Double Jerk or Push Press (did push press with 2x18lbs KB)
Swing (35lbs KB)
Goblet Squat or Double KB Front Squat (double front squat 2x18lbs KB)
Double Bent Over Row (2x18lbs KB)
KB V-Up (15lbs KB)
Mountain Climber R/L



Time: 33:20

Happy Easter!

Super Sunday Double Workouts at KB Box Gym

Another fun workout day at LBKC! I was super pumped today that I actually stayed for 2 classes!

First class was a group workout and combined with CrossFit peeps. We were divided into 4 different groups. Each group has about 4 people.

Each part took about 6 minutes so we got total 24 minute workout. Within 6 minutes, 2 people in a group will rotate doing the workout so nobody would just stand around waiting for the other to be done.

Workout #1:
Part 1: 6 minute AMRAP
60 yard turf run/sprint

Part 2: 6 minute AMRAP

• 50x jump rope (singles) / 25x double unders
• 10x KB Swing or 5x One Arm Snatch -each side (I did snatch with 15 lbs.)
• 10x push ups

Part 3: 6 minute AMRAP

• 150lbs sled push (20 yards)
• 10x air squats

Everytime the sled returned to the starting point, everyone in group did squats. Once someone finished the squats, do another sled push. Rinse and repeat until time runs out.

Part 4: 6 minute AMRAP

• 30 sec weighted step ups (I used a pair of 20lbs DBs)
• 30 sec burpee

It was quite a fun workout. I was about to leave but then when I saw the 10am KB class focusing more on weights, I decided to stay.

Workout #2:
4 Rounds:

• 10x One Arm KB Swing (each side) - I used 18lbs KB
• 10x One Arm Snatch (each side)- I finally could do full snatch, both sides! (18lbs KB)
• 8x TRX Pistol Squats (each leg) - I did unassisted pistols
• 8x Alt. Double Shoulder Press - used a pair 15lbs KB
• 8x Renegade Rows (each side) - used a pair 22lbs KB

BONUS:
3 sets of 10 reps barbell hip thrust (50lbs?)

Lower Body Workout at Gym

Lower Body Workout:

• 3 Sets 20 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 3 sets 10 reps of BB deadlift (30 lbs)
• 3 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps elevated bulgarian split squats (bodyweight) - (each leg)
• 3 sets of 15 reps elevated bulgarian split squats (10lbs plate) (each leg)
• 3 sets of 6-8 reps elevated bulgarian split squats (25lbs plate) (each leg)

2 rounds Abs:

• 20 reps hanging knee raises
• 10 reps diagonal knee raises (each side)

Upper Body Rehabs

Today was supposed to be upper body but my upper left traps muscles were very tight today so I opted for some rehabs.

In summary:

• 10-12 breaths of RCK plank plus
• 2-3 sets 10-12 reps band rows
• 10-12 breaths of RCK plank plus
• 2-3 sets 10-12 reps shrugged (no weights) - did this by standing
• 10-12 breaths RKC plank plus
• 2-3 sets 10-15 reps snow angels
• 10-12 breaths RKC plank plus
• 2-3 sets 10-12 reps stability ball roll out
• 10-12 breaths RKC plank plus

Granted after all of these, my upper left traps feel a bit more loose compare to the time I just woke up from bed.

I did couple of them a bit after I got back home and felt a lot better!

Lower Body Workout at Gym

I've been practicing a lot on glute bridge and deadlifts. This morning this workout left me quite drenched that I even had to take off my long sleeves. Usually it was a bit chilly at the gym in early morning. Looks like spring is coming!

Lower Body Workout:

• 3 Sets 10 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 10 reps of BB deadlift (30 lbs) - Can't remember how many sets I did
• 3-4 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps Goblet Squats (10lbs plate)
• 15 reps Goblet Squats (20lbs plate)
• 15 reps Goblet Squats (25lbs plate)

I ran out of time to do split squats so I skipped it.

Did 3-4 Ab moves then jumped on the spin bike for 10 minute HIIT (gear 15 - 30 sec on/1 minute rest)

Sunday Fun Day at LBKC

Grueling workout for today!

Part #1: 2 Rounds

• 20x pull ups (used 50lbs green band then moved down to 75lbs black band)
• 30x sit ups
• 40x KB swings (used 35lbs. KB)
• 60x Push Press (alt. arm every 10 reps - used 12lbs. KB)

Part #2:

• 50x bodyweight squats
• 40 yards sled push (250lbs)

Bonus:
30 sec Battle Rope (3 Rounds)