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
Showing posts with label single leg deadlift. Show all posts
Showing posts with label single leg deadlift. Show all posts
Thursday, 4 November 2010
Thursday, 16 September 2010
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 – SwingsRound 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.
Friday, 9 July 2010
Thursday 08/07/10
This week we started with a short Core Circuit to get everyone warmed up.
Then on to this weeks main workout:
AMRAP in 20 minutes:
3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres
Name/KB/Rounds
Steve/8/7
Annie/8/11
Martin/20/7 (subbed the run with 30 swings)
Will/24/12
Vicky/8/8 (subbed the run with 30 swings)
To finish off, a 5 minute Snatch Test.
Name/KB/reps
Steve/12/100
Annie/8/90
Martin/20/??
Will/24/90
Vicky/8/??
Then on to this weeks main workout:
AMRAP in 20 minutes:
3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres
Name/KB/Rounds
Steve/8/7
Annie/8/11
Martin/20/7 (subbed the run with 30 swings)
Will/24/12
Vicky/8/8 (subbed the run with 30 swings)
To finish off, a 5 minute Snatch Test.
Name/KB/reps
Steve/12/100
Annie/8/90
Martin/20/??
Will/24/90
Vicky/8/??
Wednesday, 12 May 2010
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
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
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