Jonnie Benidze 200 reps snatch with 32kg IUKL Meet NY 9/17/2001
Jonnie Benizde – weighing in at 61kg – completing an unbelievable competition set of 200 snatches with a 32kg kettlebell (one hand change) at the recent 2011 IUKL competition
20110924 – 07h00 – Circle(s) of Friends
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
20110923 – 05h30 – 23-9
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
20110922 – 16h30 – Sean Temple’s supplementary Happy Birthday workout
@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!!
20110922 – 05h30 – The ONCE ONLY – LMS – leg repairs
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