Some KB sport drills
A few 10 minute sets (4) of KB sport type drills. These are all short bursts, so not too taxing mentally or physically. Variety, while still teaching the body to NOT panic under load for 10 minutes
Steve Cotter B/D workout
The tradition at IKFF Africa is that when it’s someone’s birthday, we use the numbers that make up their age and date of birth as the basis for the workout…preferably using their preferred/favourite exercises.Steve Cotter 17-1-1970 44yrs Using the pistol…we do “Pistol Sally” – first set L leg…2nd set R leg.After that…3 rounds (getting progressively heavier on each round)…Jerks 44 repsSwings 70 repsLong Cycle 19 repsSwing-Swing-Clean 17 reps(PS. these are all doubles) This is a much nicer version than the original idea – 1971 double jerks with 44kg (2x22kg) [let us never speak of this again!]
THE RAMMSTEIN – final workout of 2013
The RAMMSTEIN… one of our finest creations. 6 stations, each with four exercises (well, technically 4 stations, since 2 of the stations are skipping x4 sets, and boxing/bagwork x4 sets) 3 rounds. 1st round is the shortest on each station, 2nd is longer, and 3rd is longest. Normally 30s,45s,60s, but today we’ll work on 40,50,60. In short…4x40s work, 1x40s rest…repeat 6 times…, then up the time to 50s and repeat…then again on 60s. 75mins in total
20120507 – 05h30 – Basic12 2++ 2–
JM + WarmUp (160 club) 20 reps of each of the Basic 12increase weight, and reduce by 2 repsrepeat for as many rounds as you can
20120505 – 07h00 – Short & Sweet
JM + WarmUp (160 club) The new Saturday class format – we’re shortening the working session, and then adding a long stretch at the end.Instead of the old 2 hours of work, it’s now ~90mins work, ~30mins stretch 20s Scissor Jumps2m KB(L)20s Scissor Jumps2m KB(R)20s Scissor Jumps2m Bridge (strict)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 40mins in total Increase weight…20s JackKnife1m KB(L)20s JackKnife1m KB(R)20s JackKnife1m Bridge (walking)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 25mins in total Stretch 25mins