Kettlebell Club Facebook Group

Just to let everyone know i've set up a Kettlebell Club Facebook group. I'll be posting the results of the workouts in there as well.

Join here. Feel free to invite your friends.

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.

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.

Class for week commencing 22/03/10

Just to confirm the class will be back in it's Wednesday slot from next week. Wednesday the 24th.

Tuesday 16/03/10

Started with introducing the High Pull and then moved onto the Snatch.

Workout 1

1 minutes on each exercise with 30 sec rest between rounds.

Round 1: Round the World left/Overhead Carry
Round 2: Windmill left/Overhead Carry
Round 3: Bridge with chest press/Overhead Carry
Round 4: Crunch with KB overhead/Overhead Carry
Round 5: Russian Twists/Overhead Carry
Round 6: Round the World right/Overhead Carry
Round 7: Windmill right/Overhead Carry
Round 8: Plank/Overhead Carry
Round 9: Swings/Overhead Carry

Workout 2

1 x Getup
3 x High Pull
1 x Snatch

2 rounds (a round being 1 set left and 1 set right)

Class change for week commencing 15/03/10

This weeks class will be on Tuesday 16/03/10 rather than Wednesday. We will be back to normal the week after.

Wednesday 10/03/10

The groups 3rd session and the first to be logged on the site. Another great turn out.

Started with working on technique for the Get-up.

Then 2 workouts.

Workout 1

3 Get-ups L
3 Get-ups R
Walking lunges to the end of the hall and back.
x 3

Workout 2

4 minutes of swings
3 minutes of get-ups
2 minutes of clean and press
1 minutes of chest press

Great work from everyone.