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