20110616 – 07h00 – Youth Day Circle of Friends

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JM + WarmUp (160 club) Weights set up in a random circle. You get what you get and work with it as follows…A) 80 secs of anything from A)B) 40 secs of anything from B)C) 10 secs of rest A) 1 Leg Deadlift and/or Goblet Squat: $ reps in total with the weight you get (eg. 1 left + 1 right + 2 Goblets… or 4 goblets…etc)B) TheDoug/Burpees/ScissorJumps/EvilWheel/WalkingBridgeC) Rest and move to next station Then, for the remaining time, any of swing/clean/press

Steve Cotter 2011

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Steve Cotter is returning in September 2011. We will hold 2 certification workshops (CKT I 3/4 September 2011 & CKT-FMD 10/11 September 2011) & also some workshops & Master Classes in Durban, Johannesburg & Cape Town. contact me to confirm your place ASAP.

20110611 – 07h00 – Simple 60:60 20m:1m

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JM + WarmUp (80+120 club) KB:Bw – 10 sets in a row (ie. 20m work), then rest 1mKB: SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, LC-L, LC-RBw: High Box StepUps, Burpees, Pullups/Swingups, EvilWheel 2 full rounds, increase weight on the 2nd round. A short interlude where we focus on legs.Start at the bottom of a Goblet Squat. Do 3 fast reps, then return to the bottom holding position. Wait ~8secs, then repeat – 12 sets.Round 2 – 4reps, 10 setsRound 3 – 5reps, 7 setsRound 2 – 6reps, 4 sets [and of course, increase the weight :)] Another

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