JM + WarmUp (200 club) Circle of FriendsKB=[Sw,C,Pp/J,C+Pp/J] (no snatches)Bw=[BrS,E/W,ScJ]24 sets of [48:12] (=24mins)then…Gloved Snatches 3 minutes per handMen: 14/16/18kgLadies: 8/10/12kg 3 roundsA nice gentle way to spend a public holiday HRMax= 161 kcal= 1285
JM + WarmUp (160 club) Sw, C, Pp, Sn, C+P23 reps with the KB (on each hand), followed by 9 of (burpees, scissor jumps, or deep box squat jumps)Then next KB-exercise…etc 5 rounds
@Sean Temple (aka @FluxMotion) turns 40 todayDoB: 22-9-1971 age: 40 To celebrate, we did 1971 swings. Men:40kg Ladies:22kgAnd of course, 9 chinups/pullups(weighted) ‘cos he likes ’em. Men:40kg Ladies:22kg BTW: If you do this workout… be sure to strap your hands BEFORE you startBTW2: If you’re part of IKFF Africa… DO this workout!BTW3: This nearly fecking keeelled me. We must love you Sean!!
JM + WarmUp (200 club) Everybody is whining and crying about sore legs for some unknown reason. Oh well, as we know, the best way to fix ’em, is to use ’em (again)So, LMS=Last Man Standing (no pun intended) with a bit of a twist.We (again) set up the plyo-boxes in pairs – they might be useful for SnatchPull Hamstring drills, and Deep Box Squats – this is 3 “wildcard” exercises (aka. leg fixers)Take 3 KB’s (eg. 16, 20, 24kg) and do only the 1-handed KB basic exercises (Sw, C, Pp, Sn, C+P)There are 10 allowable KB-exercises, and you’re
JM + WarmUp (160 club) Just some of the words that spring to mind if you’re up for a challenge…During the Steve Cotter visit, we did a very cool session in one of the Master Classes. We’ll use it as a basis, and then add some other Steve Cotter mutations to it so it’s extra fun. Team up with someone. Grab yourself 6 different size kettlebells to work with.eg. 16,18,20,22,24,28. The 1st 5 are for snatches, the heavy one is for deep box squat jumps. Person #1 does snatches(L) with the lightest weight for 60s, while person #2 does