20110921 – 05h30 – FEAR! … Panic… Nausea
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 5 reps of deep box squat jumps using the heaviest KB. Switch places
Repeat for (R). One set takes 4mins. We add in 8 secs between each minute to give you time to switch places etc. After each of the 4 sets making up a round, we also throw in 10 extra seconds of “rest” so you can change weights too. (Damn, we’re nice!!)
Increase the weight to the next one on the snatches. Increase the number of jumps by 1.
16,18,20,22,24,22,20,18,16 (9 sets)
Keep repeating this process till you get to the heaviest of the snatch KB weights… then descend the pyramid again… BUT…
The number of jumps keeps increasing. When you get back to the lightest snatch KB you should be doing 14 jumps
To finish, grab a 2nd KB of the middle 3 sizes eg 18,20,22. Each takes turns doing 1 min of double jerks on each of the weights in a similar pyramid structure
18s,20s,22s,20s,18s
HRMax= 171 kcal= 1337 (including a short run after the session)