Thursday, 29 July 2010

Thursday 29/07/10

This week we started with some technique work on the Side Press and Double Side Press.

The main workout:

Run 1200 metres
12 x Squat Cleans L+R
Run 800 metres
8 x Squat Cleans L+R
Run 400 metres
4 x Squat Cleans L+R

Name/KB/Time

Ben/12/15:40
Annie/8/19:22
Will/24/14:36
Vicky/8/19:22
Gemma/6/20:27
Martin/20/16:19

Finished off the session with some kettlebell juggling.

Thursday, 22 July 2010

Thursday 22/07/10

First outing for the soon to be famous KBC Assault Course.

AMRAP in 25 minutes.  You must carry your KB anyhow to each station.

20 x Swings
5 x Pull-ups
1 x Burpee
Over Volt 5ft Box
1 x Burpee
Duck and weave under 3ft line with KB in a racked position.
10 x Chest Press left
10 x Chest Press right
20 x Sit-ups with KB on your chest.

Name/KB/Rounds

Toby/16/5
Martin/20/6
Vicky/8/7
Steve/12/4
Gemma/6/6
Janice/6/6
Will/24/5

Thursday, 15 July 2010

Thursday 15/07/10

After the group warmed up we started with a small core session including Hot Potato, Round the Worlds and Windmills.

On to the main workout:

90 seconds Push Press Left
90 seconds Push Press Right
3 minutes Tactical Lunge
90 seconds Bent Over Rows Left
90 seconds Bent Over Rows Right
90 seconds Chest Press Left
90 seconds Chest Press Right
2 minutes Rest
3 minutes Lateral Lunge
90 seconds Long Cycle Cleans Left
90 seconds Long Cycle Cleans Right
3 minutes Lateral Slipping
3 minutes Triple Crush

To finish off, 3 minutes of Swings.

Friday, 9 July 2010

Thursday 08/07/10

This week we started with a short Core Circuit to get everyone warmed up.

Then on to this weeks main workout:

AMRAP in 20 minutes:

3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres

Name/KB/Rounds
Steve/8/7
Annie/8/11
Martin/20/7 (subbed the run with 30 swings)
Will/24/12
Vicky/8/8 (subbed the run with 30 swings)

To finish off, a 5 minute Snatch Test.

Name/KB/reps
Steve/12/100
Annie/8/90
Martin/20/??
Will/24/90
Vicky/8/??