Posted on September 30th, 2007
Designed by Mike Lucas, RKC
“The Red October Workout”
Warm Up-Body Weight/Jogs
Swings 2 Handed
Alternating Floor Presses 2 KB
Plank Left Leg Up
Alternating Swings
Plank Right Leg Up
Clean & Snatch Combo
Clean & Snatch Combo
Stretch
Circuit is for time 30 seconds on 20 to 25 seconds rest.
Posted on September 28th, 2007
Designed by Mike Lucas, RKC
Warm Up-Windmills 5 each side
Swings
Front Squats
Burpees
Snatches L
Snatches R
Seated Rows 2kb
Mountain Climbers on Bosu
Bosu Boxer Crunches
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for 3 rounds.
Posted on September 18th, 2007
Designed by Mike Lucas, RKC
Warm Up-Snatch to windmill 5 each side
2 KB Clean
2 KB Swing
2 KB Snatch
2 KB Clean-Swing-Snatch
2 rounds
Gladiator Push Ups
Jump Squats
Mountain Climbers
Burpees
2 rounds
Stretch
Circuit is for time 30 seconds on 20 seconds rest for a total of 4 rounds. If there is time-Ab work.
Posted on September 18th, 2007
Designed by Mike Lucas, RKC
Warm up-Abs on Bosu 4 mins
Technique – 3 mins Teach proper snatch form.
Swings 20 reps
2kb Sea Saw Presses (Regular presses for new students) 8 reps
2kb Front Squats 6 reps
Ab Crusher V-Up Combo 12 reps
Jump Squats 20 (Alternative body weight drill-Gladiator Pushups for 6 reps)
2kb Seated Rows 8
Snatches Left (If students have [...]
Posted on September 15th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups
Right Arm Row
V-Ups
Left Arm Row
Russian Twist
Swings
V-Up-Russian Twist Combo with KB
Renegade Lunges
Push Ups
Circuit is for time 25 seconds on 20 seconds rest for 3 rounds.
Close out with Tambata Drill: Swings 20 seconds on 10 seconds rest for 3 to 4 sets.
Stretch
Posted on September 14th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up (Overhead Squat Style)
Bosu Floor Presses 2 KB
Clean and Press Right Side
Left Arm Swing
Clean and Press Left Side
Right Arm Swing
Front Squats
Russian Twists with KB
Snatches Left (Alternating Clean and Snatch for Veterans)
Snatches Right (Alternating Clean and Snatch for Veterans)
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for [...]
Posted on September 13th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups
Swings 15
Military Press Right Side 8
Left Arm Swing 15
Military Press Left Side 8
Right Arm Swing 15
Jump Squats 15
Renegade Rows (2kb) 10
V-Ups 15
Stretch
Circuit is for 3 rounds. If time- ABS-Planks
Posted on September 12th, 2007
Designed by Mike Lucas, RKC
Warm Up -Power Breathing Technique – Walking Sea Saw Presses
Swings
KB Sit back and hold
2 KB Snatches
2 KB Military Presses
Deck Squat into Snatches (Switch arms each rep)
Ab Crusher V-up Russian Twist Combo with KB
3 circuits- 30 seconds on 20 seconds rest.
Swings and an ab drill. 25 seconds for swings 20 seconds for [...]
Posted on September 11th, 2007
Designed by Mike Lucas, RKC
Warm Up- Technique Power Breathing and then Janda Situps with KB’s
Two handed swings- 20 reps
Clean and Press Right Arm (2 KB’s for advanced Students) 6 reps
Clean and Press Left Arm (2 KB’s for advanced Students) 6 reps
High Pull to Snatches Right Arm (Right Arm Swing for beginners) 10 reps SN – [...]
Posted on September 5th, 2007
Designed by Mike Lucas, RKC
Warm Up-Walking Alternating Presses
Swings
Bosu Hops
Swing-High Pull Combo R
Swing-High Pull Combo L
Alternating Swings
Front Squats
Bosu V-Ups or Russian Twist
Stretch
Circuit for time. 30 seconds on 20 seconds rest for 3 rounds.
