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.
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 sprint2 minutes rest
1st person does 7 Long cycle cleans left and right followed by 100 metre sprint2 minutes rest
1st person does 8 Jerks left and right followed by 100 metre sprintTop effort everyone.
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.
