A good turn out today as we did the following:
AMRAP 20 minutes
10 x Single Arm Swings Left
10 x Single Arm Swings Right
4 x Pull-ups
3 x Dragon Flags
Showing posts with label one arm swings. Show all posts
Showing posts with label one arm swings. Show all posts
Thursday, 17 February 2011
Thursday 17/02/11
Thursday, 4 November 2010
Friday, 22 October 2010
Thursday 14/10/2010
Quite a few new people tonight so lots of swing technique and work including grip options when hands fatigue.
Ascending then descending ladder of two handed swings x10 reps of 6kg,8kg,12kg,16kg,20kg,24kg,32kg
Stopping at weight when form deteriorates
As above with one handed swings x10 per hand
lastly as above with hand to hand swings x10 alternating hands each rep.
Great work from everyone and also some people really surprised themselves with how heavy they could go!!
Ascending then descending ladder of two handed swings x10 reps of 6kg,8kg,12kg,16kg,20kg,24kg,32kg
Stopping at weight when form deteriorates
As above with one handed swings x10 per hand
lastly as above with hand to hand swings x10 alternating hands each rep.
Great work from everyone and also some people really surprised themselves with how heavy they could go!!
Wednesday, 5 May 2010
Wednesday 05/05/10
Today's Workout
2 minutes on / 1 minute off
Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch
2 minutes on / 1 minute off
Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch
Wednesday, 28 April 2010
Wednesday 28/04/10
Today we welcomed Stu and Craig to their first KBC session.
The workout:
AMRAP in 20 minutes
3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press
L+R = 1 round
Name/KB/Rounds
Simon/16/12
Martin/24/10
Janice/6/??
Mark/20/12
Rees/12/18
Samantha/8/??
Stu/24/7
Craig/12/??
Will/24/15
Annie/8/??
Steve/12/10
Excellent work everyone.
The workout:
AMRAP in 20 minutes
3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press
L+R = 1 round
Name/KB/Rounds
Simon/16/12
Martin/24/10
Janice/6/??
Mark/20/12
Rees/12/18
Samantha/8/??
Stu/24/7
Craig/12/??
Will/24/15
Annie/8/??
Steve/12/10
Excellent work everyone.
Wednesday, 31 March 2010
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.
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.
Wednesday, 24 March 2010
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.
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.
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