Thursday 29/3/12

Managed to get outside for the first time this year. Started with some mobility and agility the did some double and single kettlebell work. In pairs with one working and one resting aiming to go heavier than normal but keeping it strict and slow -

6x Sea-saw press
6x Two hands anyhow
6x Gladiator press

2 rounds each person

Then

6x double kettlebell swings
6x figure of 8 to bottoms up hold
2x bottoms up getups

Monday 26/3/12

Plenty of warm up and mobility work tonight followed by 5 quick blasts. Not as intense as some of the workouts we have done but a good chance to work the movements with good form.

Saturday 21/3/12

Slight variation on the classic providence workout this morning. 2mins of work followed by 1min of rest. 12 exercises to leave no muscle unworked.

Thursday 22/3/12

Plenty of mobility and overhead squat work tonight then on to the main workout. 6 rounds of 10 single leg bottoms up deadlifts to work the grip, hamstrings, abs and lower back, then 20 press ups. All finished off with 1handed swings until failure on both arms. Good stuff!

Wednesday 21/3/12 - Grading Success!

Congratulations to KJ, Nicki, Jamie, Annie and Will for all passing their gradings.
It is safe to say that there were some very nervous people tonight but this was not necessary as there were some great results. It was really good to see such an improvement in technique from the Ladies and Jamie. Annie and myself are both very proud of what the group have achieved and the progress they have made. We are both looking forward to you all growing stronger and fitter and really hope we can take more of you to the Ireland competition in August. We are sure you will do us all proud.
Here are the results -
Name/KB/Swings/C&J/Snatch

KJ. 6's/6mins/131/ 65/65
Nicki. 6's/6mins/132/ 105/119
Jamie. 12's/6mins/70/ 61/49
Annie 10/6mins/115/ 55/55
Will. 24's/6mins/75/ 81/90

Alexander Khvostov 32KG Jerk Set

Monday 19/3/12

Two elements to tonights workout. The first was to establish a max height vertical jump from static position, The second was a combo of cleans with walkout to plank and half getup/1 handed bridge chest press. Sounds complicated but once you got the hang of it it just made your shoulders burn.

Some impressive numbers on both elements and lots of hard work as always.
Unfortunately as I joined in I didn't get any pics so instead here is a video of Alexander Khvostov Jerking two 32KG kettlebells (body weight around 73kg) for ten minutes (90reps!!!) This was a video i took while at my IKSFA level 2 Cert in Sweden in January. This is a lesson in perfect form technique and pacing, enjoy.