2013 Class schedule
The class schedule is as follows: Mon-Thu: 05h30-07h00, 17h30-18h30, 18h30-19h30Fri: 05h30-07h00Sat: 07h00-08h30 (plus stretching session from 08h30-09h00)
Is your Kettlebell Instructor (really) Certified?
If you’re considering starting Russian Kettlebell Training (aka Girevoy Sport), you’ll need to make sure that your instructor is certified! Like all other challenging forms of exercise, kettlebell training needs to be done with correct technique so that you don’t end up damaged! Professional Kettlebell Sport (Girevoy Sport) has one of the LOWEST injury rates when compared to all other professional sports in the world. This is because technique is taught systematically, and athletes are progressed with caution and judiciousness. In South Africa, over the last few years, there has been a rapid growth in the awareness
20110124 – 05h30 – TuckJumpSprawlingBurpees
JM + WarmUp (160 club) 30s KB, 15s active rest. during the active “rest” do 1 rep of a Tuck Jump Sprawling Burpee.ie. Drop into a sprawl, then when you come up out of that, do a tuck jump (jump as high as you can, and while in the air, pull your knees to your shoulders before you land) 6 rounds, each of 8 sets.1) Sw (L/R) 20kg2) C (L/R) 24kg3) Pp (L/R) 24kg4) Sn (L/R) 24kg5) C+P (L/R) 32kg6) SwA 32kg BrS 3m40s HRMax= 170 kcal= 770
20110122 – 07h00 – The 300 revisited & some 90s timed sets
JM + WarmUp (160 club) Another version of the 300 (The 300 – very simple – 50+10, 40+20, 30+30, 20+40, 10+50 = 300 reps)2 exercises – the reps of the one go up by 10 while the other goes down by 10We will do Snatches & SquatJumps for this one Then 50s KB, 40s BrW – 4 sets in a row, then rest 30s between rounds. 4 rounds1) Snatches L L R R2) Snatches L L R R3) Presses L L R R4) Presses L R L R Heavy swings (48kg)Sw2h 10,rest,11,rest,12,rest,13,rest,14,rest,15,rest,20,rest,25(56kg),rest…. Then either go up in weight and
20110121 – 05h30 – 300’s
JM + WarmUp (160 club) A gentle friday session.2 exercises – the reps of the one go up by 10 while the other goes down by 10 – together they add up to 60 reps. The 300 – very simple – 50+10, 40+20, 30+30, 20+40, 10+50 = 300 reps 1) Sw2h + SqBw2) SwL + LungeL3) SwR + LungeR4) SwA + DragonLungesAlt 1200 moves in total (600 swings, 600 squats/lunges) HRMax= 147 kcal= 650