Thursday 29/3/12

Managed to get outside for the first time this year. Started with some mobility and agility the did some double and single kettlebell work. In pairs with one working and one resting aiming to go heavier than normal but keeping it strict and slow -

6x Sea-saw press
6x Two hands anyhow
6x Gladiator press

2 rounds each person

Then

6x double kettlebell swings
6x figure of 8 to bottoms up hold
2x bottoms up getups

Monday 26/3/12

Plenty of warm up and mobility work tonight followed by 5 quick blasts. Not as intense as some of the workouts we have done but a good chance to work the movements with good form.

Saturday 21/3/12

Slight variation on the classic providence workout this morning. 2mins of work followed by 1min of rest. 12 exercises to leave no muscle unworked.

Thursday 22/3/12

Plenty of mobility and overhead squat work tonight then on to the main workout. 6 rounds of 10 single leg bottoms up deadlifts to work the grip, hamstrings, abs and lower back, then 20 press ups. All finished off with 1handed swings until failure on both arms. Good stuff!

Wednesday 21/3/12 - Grading Success!

Congratulations to KJ, Nicki, Jamie, Annie and Will for all passing their gradings.
It is safe to say that there were some very nervous people tonight but this was not necessary as there were some great results. It was really good to see such an improvement in technique from the Ladies and Jamie. Annie and myself are both very proud of what the group have achieved and the progress they have made. We are both looking forward to you all growing stronger and fitter and really hope we can take more of you to the Ireland competition in August. We are sure you will do us all proud.
Here are the results -
Name/KB/Swings/C&J/Snatch

KJ. 6's/6mins/131/ 65/65
Nicki. 6's/6mins/132/ 105/119
Jamie. 12's/6mins/70/ 61/49
Annie 10/6mins/115/ 55/55
Will. 24's/6mins/75/ 81/90

Alexander Khvostov 32KG Jerk Set

Monday 19/3/12

Two elements to tonights workout. The first was to establish a max height vertical jump from static position, The second was a combo of cleans with walkout to plank and half getup/1 handed bridge chest press. Sounds complicated but once you got the hang of it it just made your shoulders burn.

Some impressive numbers on both elements and lots of hard work as always.
Unfortunately as I joined in I didn't get any pics so instead here is a video of Alexander Khvostov Jerking two 32KG kettlebells (body weight around 73kg) for ten minutes (90reps!!!) This was a video i took while at my IKSFA level 2 Cert in Sweden in January. This is a lesson in perfect form technique and pacing, enjoy.

Saturday 17/3/12

Another high rep session today to work the whole body. Swings are the easy part but don't give much chance to recover before the next set. Some good times set today but I'm sure they could be beaten if we do it again some time.

Thursday 15/3/12

Biathlon session tonight in preparation for gradings next week. Some impressive results considering the amount of times people have tried this. Think most will agree that it's good to have a starting point to build on. Bring on the painful building!

Monday 12/3/12

Three workouts of three rounds tonight. They take as long as it takes for each pair to complete and the score is the total number of burpees, leg raises and snatches that each person completes. Plenty of hard work tonight with some hanging around in between.

Saturday 10/3/12

Well if this workout doesn't wake you up then nothing will! It was a tough one but everyone got through it. Welcome to Donna and Lisa to their first KBC session. Let's hope it didn't put you off.

Thursday 8/3/12

Get up, get back down, get up, get back down again, do it lots more times with lots of running in between. Pretty simple really but doesn't make it any easier. Nicki had an injury so did 10x double kb clean and jerk instead of getups. Welcome also to Wayne to his first KBC session.

Monday 5/3/12

Tabata is back with a bang tonight. Eight exercises, twenty seconds work, ten seconds rest, five rounds. There was a combination of kettlebell and bodyweight exercises to mix it up. Welcome also to Teresa, Lesley and Rachel to their first KBC session.

Saturday 3/3/12

Some tough work done this morning - 6 minute ab workout followed by the Sweat Ladder. Two possible workouts, the first you swap hands after each set and the harder second version you do it all with one hand and then change to the other. Neither one is easy but then who wants it to be!

Thursday 1/3/12

Exactly what it says on the board tonight. 3 minutes hard of each exercise aiming to beat your partners score. As usual everyone pushed hard and delivered the goods.