20090516 – 07h00 – Pairs

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WOW – a class of 28! This rocks! JM & WarmUp10. SW: 100(L), 100(R) Everyone pairs off into partner groups (‘cos there aint enough small size kettlebells for everyone to have one of their own). One person does BWSQ, the other SW. 30s bursts, then change around. 10mins work. Short rest Repeat the idea: One person does any kettlebell move they want, the other offers encouragement. 30s on, 30s off Repeat again… total of 200xSN, 200xBWSQ between the team members. Circle of friends: 1) 1L-DL. Random weights…5reps on each. 10 sets on (L)…10 sets on (R) 2)

Quit whining…..

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So you’re having a bad week…you’re outta shape….things are too hard….??? Shut The F… Up and watch this! Carol Evans, 81 years old does 10 minute Kettlebell set

20090515 – 05h30 – 1,2,3,4,5 5min sets

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JM & WarmUp A long set of 1H-SW. 20mins with as few hand changes as possible. Basically hang on to it for as long as you can to hammer your grip, then swap hands and repeat. 1x SW,C,P/PP,SN on (L) …1x SW,C,P/PP,SN on (R) …2x SW,C,P/PP,SN on (L) …1x SW,C,P/PP,SN on (R) … keep going till you’ve killed 5mins Same idea…C&P: 5mins 10xBWSQ, 10xSW for 3mins Weighted situps (2xKB) in 5 rep sets. JW did 2×16 up to 2×48 Pullups: 5,4,4,4,3,5 It’s Friday!

20090514 – 18h45 – own choice

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JM & WarmUp. Variations on swings just to have a little fun, ‘cos it’s been a hard week (for some). Swings with a midway step forwards/backwards Similar, but sidewards Similar, but with a rotating/turning step (90 degrees) Again, but 180 degrees Bridge/plank circle: Everyone bridges…one person gets up and does 10 KB moves of their choice while. Then next person goes. Twice round the circle. Take too long, and they are glare at you…go to fast, and you get really tired. Each person in the circle gets to pick one exercise. Everyone has to do it with

20090514 – 05h30 – heavy stuff

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the usual start – JM & WarmUp10 Simple 1minute circuit. Each minute do…1x DBL-SN, 1x Pullup, 1x DBL-KB-SQ (24kg)…wait for the minute to finish (It kinda feels like the rest seconds don’t exist after a while). 25-30 sets. Some DBL-SW. 2×16(10reps), 2×24(9reps), 2×32(8reps), 2×40(7reps), 2×48(6reps). 3 rounds DBL-KB deadlifts. Build to as heavy as u can go – 3 reps on each. 2x (48),2x (48+8),2x (48+12),2x (48+16),2x (48+24),2x (48+32)…..failed at 2x (48+40) 10xpullups…rest…repeat Evil wheel to end the day