JM + WarmUp (160 club) Grab 2 KB’s – start light, and increase the weight as you go Double Jerks for 1 minute (sprints or fast pace), then rest one minute.repeat. HRMax= 176 kcal= 896 (1118 including a very short run after the session)
No doubt about it, posting pictures and videos of training sessions on Facebook, youtube etc. has great visual impact and can tweet (pun intended) the interest of existing and would be clients to join or re-join classes. Be careful though – critics are also watching, and when they see videos or pictures that show poor technique, these same posts can be potentially damaging to you, and to the rest of the kettlebell community. Your friends will probably “like” them no matter what they show. Your critics will add yet another mental “dislike” to your score, and tell all of
JM + WarmUp (160 club) The awesome Kabelo Mabalane‘s new album, “Immortal” launched on 3-10-2011 we’ll celebrate as follows… 3-10-2011 3 different weights (eg. 20,22,24)10 of each20 of each11 of each K B-crunchA irborne lunges (1 touch of the knee = 1 count)B ottom Up Cleans (1 lockout = 1 count)E vil WheelL eapFrog (1 hop = 1 count)O H squats M uscle-Up/MachineGun snatchesA B drill (straight legs, 1-arm OH situp)B urpeeA lternating Press (1 lockout = 1 count)L unges (1 leg = 1 count)A lternating Clean (1 clean = 1 count)N ick (weighted scissor Jumps) (1 touch of
JM + WarmUp (120 club) After all the p*55y whining about the leg session on Tuesday, I promised no legs for the rest of the week… so… Start with 3 of each, add 3 reps each round Evil Wheel Clean & Press (either “x” reps per hand, OR “x” doubles – the latter is quicker, but harder) Swing Ups Renegade Rows KB dips KB crunchesplus… Swings (either 30 reps per hand, OR 30 double swings – the latter is quicker, but harder) You should make it at least as far as 18… preferably 21
JM + WarmUp (160 club) Basic 12 [Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR,C+P-L,C+P-R]30 reps of one of the Basic12, then… 10x double C+Pp/J 4 pullups 16 EvilWheelsNext