JM & Warmup (200club) A random circuit of KB exercises. 3min round, 45s intervals. 1st round all (L), then 2nd round all (R). Presses, Snatches, Spetznas Rolls, Windmills, TGU’s, Renegade Rows, High Pulls, Bear Walks, SeeSaw Presses Leg drills and bridge to finish
JM & WarmUp (150club) VO2max calibration set using 16kg snatches. Then we do the VO2max working set, but switch out the snatches for presses using the 20kg. Some nice leg and core work to finish
The NEW shipment has arrived – just in time to get some gifts for your loved ones and make sure you keep yourself in check over the holiday season. They make ideal gifts for anyone, and you can take them with to your beach holiday! 4,6,8,10,12,16kg classic-style kettlebells available at staggeringly low prices (R35/kg). Certified instructors qualify for some discount.
JM & 100club x2 My hands are feeling a little ragged from the SSST on the weekend, so I guess everyone will have to work on core (just ‘cos I say so). TGU(L)x1, TGU(R)x1, 5 pullups…repeat – 15mins [20kg] TGU(L)x3, TGU(R)x3, 10 pullups…repeat – 15mins [20kg BottomUp] TGU(L)x5, TGU(R)x5, 20 pullups [32kg] GUsitup(L)x1, GUsitup(R)x1…repeat – 20mins [40/44kg – ie. as heavy as you can manage]. Either racked or overhead – whatever you can do.
JM & WarmUp (100club) WarmUp10 using 20kg Same sequence – Increase weight to 24kg – reduce working time to 45s increase weight again (28kg) – drop to 40s work, 20s rest increase weight again (32kg) – change to 30s on, 30s off Some kettlebell leapfrog sets – sideways, forwards, backwards 5min Bridge(Strict) to finish