OK – So I’m finally back into a regular grind of working out again, I admit that I was in a slump for a while, I did whatever mobility work I could muster. I stuck to working on my kettlebell technique the last week, and today it began! Here was Mondays workout – you know I dont have the time for marathon workouts so mine have to be short and sweet!
Follow each rep scheme below for 2 sets –
A1 Double KB Clean and Press – Reps 8-6-4-2
A2 Pullups – Reps 8-6-4-2
B1 Deadlift – Reps – 12 -10 – 10 – 8 – 8
B2 Renegade Row – Reps 10-8-6-4-2
Finisher – KB Swings – 200 Reps
Needless to say, I was pretty much done after this one! The deadlifts I kept pretty light since it had been a while. The renegade rows really take a toll on you after a couple of sets!
Heres Anthony Diluglio of Punch Gym with a great description of how to perform them – Renegade Rows
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Renegade Rows should be done with Dumbbells to start – I highly suggest starting there then work your way up.
The rep range should be like any other strength exercise – anywhere from 6-12 reps –
Until I recover for the next one!
Stay Strong,
Joey
