Thursday 18/11/10

This week we focused on power output. The group was split into teams of 4, 2 working while the other 2 rest. Each station of the circuit had to be completed twice by each member of the team before moving on. The circuit must be completed twice.

10 x Double KB Jerks
15 x Body Rows/Supine pull ups
20 x KB jump Squats
100m Sprint

There was also a couple of bonus 2 minute core workouts sprinkled in through out the circuit.

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 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 12/05/10

Strength session today.

KB Single Leg Deadlift 5 x 5
KB Overhead Press/Push Press/Push Jerk 5 x 5
KB Chest Press 5 x 5

Name/Max DL/Max Overhead/Max CP

Simon/40/28/24
Martin/80/38/32
Russ/40/32/24
Cassie/20/10/10
Vicky/24/16/12
Steve/32/24/24
Anna/16/8/8
Georgina/8/6/4
Janice/12/8/8

Finished the session with 5 minutes of Swings.

Name/KB/Swings

Simon/20/??
Martin/24/164
Russ/16/??
Cassie/8/125
Vicky/12/141
Steve/16/125
Anna/8/??
Georgina/4/??
Janice/8/140