Since I'm preparing for my first BOLT Competition in November 15, 2014, I will be adding another kettlebell day into my workout routine. Tuesday will be my 2nd kettlebell day of the week, before I start my Glutes and Legs workout.
Mobility Warm up
KB One Arm Swing
10 min KB One Arm Half Snatch (OAHS)
Used 8kg (18 lbs)
167 reps total
No putting KB down
Switched hands every 10 reps
BB Hip Thrust-5 risers / X band walk (medium band)
205lbs x 12 - singles last 2 /20@each
235x 8 / 20@each
235 x 8 - singles / 20@each
235 x 10 - singles last 2 /20@each
KB Suitcase Deadlift (KB@each)
25lbs x 12
30lbs x 12
35lbs x 12
KB Plié Squat
3x40lbs x 12
BB RDL
85lbs x 8
85x8
85x10
Bodyweight side Step up
2x15@each
1 DB Side Lunges
2x20lbs x 12@each
Glute Ham Raise (GHR)
15
12
12
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