JM + WarmUp (160 club) Any of [Sw C Pp/J Sn LC] for the single-KB movesDoubles is always Pp/J or LC Left-KB 90sRest 30sRight-KB 90sRest 30sDBL-Pp/J/LC 90sRest 30s+10s 8 rounds HRMax= 169 kcal= 1224 (including a short run after the session)
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
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
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
@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!!