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 15/07/10

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.