Thursday 16/12/10

This week KBC went heavy.  Perform the prescribed number of reps for each movement with each weight.  Starting at 4kg up to 32kg.

The movements were:

Swings x 10
Long Cycle Cleans Left x 5
Long Cycle Cleans Right x 5
Snatches Left x 3
Snatches Right x 3
Jerk Left x 3
Jerk Right x 3

This was not for time.

Finished off with max reps Double KB Long Cycle Clean and Jerk.

Thursday 21/10/10

Welcome to Richard tonight for his first session!

Working on Cleans this week.
10x cleans L&R then,
10x cleans L&R against wall to improve technique then,
10x cleans L&R facing wall again for technique then,
2mins cleans Right hand, 2mins Left hand (resting in rack position if needed).

Going through Press technique next
1-5 Clean and Strict Press L&R
5-1 Clean and Push Press L&R

Some short work on jerk technique then,

50x bumps with double kettlebells to help enforce first part of jerk movement.

Well done to everyone tonight. Already some good technique coming through especially with the jerk movement

Thursday 23/09/10

Two more new members to welcome this week, Nicky and Lucy.

This weeks workout:

50 x Double KB Swing
50 x Alternate Long Cycle Clean (25/25)
50 x Alternate Snatch (25/25)
50 x Double KB Front Squat
50 x Double JB Jerk
Penalty of 5 Burpees every time you set the KBs down.

Great session guys.

Thursday 16/09/10

This week we welcome KJ and John to their first KBC session, as we tackled the AOS Providence workout.

14 two minute rounds with one minutes rest between rounds.

Round 1 – Swings
Round 2 - Cleans
Round 3 - Chest Press
Round 4 - Front Squat/Sumo DL
Round 5 - 1 Legged Deadlift
Round 6 - Windmills/OH Squat
Round 7 - Clean and Press
Round 8 - Swing to Squat
Round 9 - Tactical Lunge
Round 10 - Triple Crush
Round 11 - Slingshot/Figure 8
Round 12 - Seated Press
Round 13 - 1 Arm Row
Round 14 - OH Crunch/Russian Twists/Sicilian Crunch

And for anyone brave enough, a 3 minute Snatch Test.

Thursday 19/08/10

The KBC faithful braved the weather this week. We also welcomed Rachel for her first session.

In Pairs:

1st person does 10 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 15 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 20 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap

2 minutes rest

1st person does 7 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 10 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 15 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap

2 minutes rest

1st person does 8 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 12 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 16 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap

Top effort everyone.

Wednesday 24/03/10

Back in our normal Wednesday slot this week. Going to start recording everyone's results on the blog so we can all see how we're improving.

This week we started with technique work on the Snatch and Windmill and then did a small core workout.

30 seconds plank
30 seconds side plank left
30 seconds side plank right
x 2 rounds

Then the main workout

As many rounds as possible (AMRAP) in 15 minutes of:
3 x One arm swings
3 x Cleans
1 x Snatch
Left + Right = 1 round

Results
Name/Kettlebell/Rounds Complete
Martin/24kg/17
Vicky/6kg/28
Russ/16kg/17
Simon/12kg/23
Janice/6kg/23
Cassie/6kg/25

Excellent work from everyone.