20110921 – 05h30 – FEAR! … Panic… Nausea

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JM + WarmUp (160 club) Just some of the words that spring to mind if you’re up for a challenge…During the Steve Cotter visit, we did a very cool session in one of the Master Classes. We’ll use it as a basis, and then add some other Steve Cotter mutations to it so it’s extra fun. Team up with someone. Grab yourself 6 different size kettlebells to work with.eg. 16,18,20,22,24,28. The 1st 5 are for snatches, the heavy one is for deep box squat jumps. Person #1 does snatches(L) with the lightest weight for 60s, while person #2 does

20110920 – 05h30 – GS drills

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JM + WarmUp (160 club) 2 basic choices – Jerk drills or Snatch drills Snatch drill: Hamstring snatch pullJerk drills: Double Jerks, Double Overhead Jerk specific squats, Double Overhead static hold The snatch weight should be higher (~1.5x) the individual jerk weights (eg. 2x16kg, 1x24kg)Work 40s, rest 10s – 8 sets makes 1 round.Rest 30s at the end of each round9 rounds HRMax= 171 kcal= 960

20110919 – 05h30 – Bummer

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JM + WarmUp (160 club) 1 min Overhead KB move (same hand for the whole minute) [Snatch,Press,Jerk or LongCycle]1 min HiBox stepups (for the bum) (if you have leg/knee issues, then you can replace the StepUps with Pushup/Dip on 2xKB)repeat for 8 mins… rest 30s… repeat for 7 rounds HRMax= 171 kcal= 918

20110917 – 07h00 – Howdy Partner

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JM + WarmUp (7mins of alternating swings) Partner up.Take 3 different sized kettlebellseg. 16,18,20 (men)8,10,12 (ladies) One person does OAJ for 1 min, while the other does alternating swings, then switch places.Once both have done a set on L & R with the 1st weight, move up and repeateg. (men) 16,18,20,18,16 Now we’ll kick it up a notch. Scrap the lightest weight in favour of a heavier oneeg. 18,20,22 (men)10,12,14 (ladies)Also, take another even heavier one which you will use for the swings.ie. One person does OAJ with 18kg, while the other does alternating swings with the 24kgOh –

20110916 – 05h30 – Time & Density pyramids

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JM + WarmUp (160 club) Take 4 different sized kettlebellseg. 16,18,20,22 (men)10,12,14,16 (ladies) You need a partner. One of you works while the other watches/helpsSnatches L:R with lightest KB, then they get a turn to do the same.Change weight and repeat till you have been up and down the weights. eg. 16,18,20,22,20,18,16 Round 1: 30s L, 30s RRound 2: 75s L, 75s R