Thursday 06/01/11

First KBC session of 2011 saw the group getting straight back on it.

Thursday 04/11/10

1 minute on each round, no rest between rounds. 20 minutes solid work.

1. Hand to Hand Swings
2. Goblet Squats
3. Clean and Press Right
4. Over Head Squat Right
5. Clean and Press Left
6. Over Head Squat Left
7. Bent Over Row Right
8. Lunge Right
9. Bent Over Row Left
10. Lunge Left
11. Snatch Right
12. Lateral Lunge
13. Snatch Left
14. Bob and Weave
15. Swing to Row Right
16. Single Leg Deadlift Right
17. Swing to Row Left
18. Single Leg Deadlift Left
19. Bicep Curl
20. Half Squat KB Round the Legs

Wednesday 31/03/10

We welcome Rees and Samantha to their first Kettlebell Club session today.

3 options with this weeks workout.

Option 1/2/3:

50/50/50 Swings
30/30/40 Sumo deadlift high pulls
20/20/30 Clean + Press
30/30/30 Goblet Squats
20/20/30 Chest Press

3 Squat thrusts/2 Burpee goblet squats/4 Burpee goblet squats on every minute

Name/Option/KB/Time

Will/3/24/19:59
Martin/3/20/14:42
Vicky/2/12/7:45
Georgie/1/4/7:20
Rees/2/12/6:28
Sam/2/6/6:59
Janice/1/6/7:20
Steve/2/12/9:59

Finished off with a 5 minute snatch test as a warm up for the grading. 100 reps required to pass the top level grading for each weight. You can go past that number if you want.

Name/KB/Reps

Will/32/74
Martin/12/100
Vicky/8/130
Georgie/4/101
Rees/12/101
Sam/6/140
Janice/6/100

As always, good work from everyone. Well done to Rees and Sam for completing their first session. Special mention for Janice for choosing to use a heavier KB in the Snatch test.