Cardiff Kettlebell Competition

Back in October I attended my first Kettlebell Competition!
The Boatshed Training Centre in Cardiff hosted it's second Biathlon event. It was a great change of a day out and the atmosphere was quite electric!
The biathlon is two events, the Jerk and the Snatch. Ladies do single KB Jerk and guys do double KB's. Everyone does single KB on the Snatch.
Whats the goal? Do as many reps as you can in 10 mins. Without putting the bells down. KB weight choice is yours. With the snatch, you switch hands only once during the 10 mins.
It was ace to see the experienced competitors lift. I watched in awe as 28's and 32's were getting placed on the platform. I was also very impressed seeing alot of ladies attack the Jerk, some seeing it for the first time that day even!
There were a couple of familiar faces there too. Mark Stroud's Brighton Girevoy Sport Club were there. I know these guys through the IKFF family. An experienced group that's for sure - the two ladies took 1st and 2nd place home. Mark attacked the 28's - it was great to watch!

Ireland was present too, with quite a few competitors. Experienced, and highly motivated. They took 1st and 2nd place overall in the comp for the men's.
Wolverson Fitness sponsored the event, and I was proud to travel down with them. Their kit is amazing. Top quality stuff.

Overall, I was very happy with my efforts. I felt comfortable with 20's. Experience now tells me to push to a slightly higher level and get those extra reps out. Alot of notes taken away from this comp! Technique, breathing, preparation, focus etc.
On the Jerks, I did 108 reps. I was delighted, as it was a personal best. The adrenaline of the event brought out a few more reps!
On the Snatch, I did 61 reps Left and 62 reps on the Right. I have done more in training, so I have some thoughts to take away about that.
This count, combined with the KB weight and my own body weight let me achieve 3rd place overall in the men's category. I was over the moon!

Thanks to my training pals for the encouragement. I look forward to training with any of you for the next comp!

2012 is going to prove to be an exciting year for kettlebell sport. I know a few more comps will take place all over the country. February is the next one, in Birmingham.

Observe and note...

I run my classes based on my background, influences from my instructors and from simple, but passionate forward thinking for what I want to achieve. Simply put, I am a fitness enthusiast, passionate about martial arts and very keen kettlebell practitioner.
The kettlebell classes are very, very structured and very involved. Trust me there is alot going on in there that I try to deliver and achieve.
Which is the point in this blog post...
I run regular classes in two gyms if you like (Garioch Sports Centre in Inverurie and the XTS/AMAG gym in Aberdeen) and over the last 3-5 months I have seen some true and very admirable progressions with individuals in both sets of classes. The people attending regularly (and maybe putting work in on there own time) are really benefiting from MUCH improved mobility and stability, as well as efficiency of kettlebell handling.

These are VERY important aspects for me to recognise and praise.

In some sense, people may not feel their improvement because attending the classes regularly means its a constant progression. Where they will see and feel it will be in there number of reps, or how much effort they put into a 10 min, 15min or 25 minute set for example.
The thing is, the higher number of reps and the more effort delivered in these sets have a developing foundation to them - the ability to move better, the ability to stabilise efficiently and of course gaining experience in handling the bells from longer sets and more reps etc.
Personally, I see these improvements in snap-shot form, I guess. I try to recognise these changes by observing the people in my class, and sometimes deliver a class which can expose the foundations I am looking to monitor.

So, credit where due, I am seeing better hip stability, improved overhead lockout, better co-ordination of compound movements (and the mobility to achieve them), changing breathing patterns where required, trusting stacking of the joints etc. Oh, and I also notice the reps, focus, stamina and weight increasing... :-)

Keep up the great effort everyone!

Ladies and Gentlemen, I am very pleased to announce that Aberdeen has a brand new IKFF Certified Kettlebell Teacher!!

As I write this, Alan Lyon is currently driving home from Steve Cotter's CKT weekend in Leeds. Alan first trained with me at a beginners workshop in April 2010. He had never lifted a kettlebell before. He was dedicated to Kupso martial arts training, and he was keen on fitness through running clubs and regular spinning classes at Garioch Sport Centre in Inverurie.
18 months later, he is skilled and qualified in kettlebell lifting and this is recognised by the head of the IKFF himself!
Make no mistake about it, the IKFF is a global first class professional organisation with fantastic foundations and high standards. This is NOT just about swinging a lump of steel about, trust me. On the course was fitness professionals, personal trainers and fitness enthusiasts. There is a fitness test required to be passed as well as being capable of performing LOTS of kettlebell exercises to a high standard over a 2 day weekend. I am delighted to say that Steve commented highly on Alan's ability and focus. Alan completed the fitness test confidently at the beginning of the weekend and therefore could enjoy the full weekend ahead of him learning from Steve.

Alan called and chatted to me on the Saturday night. He sounded just like I did when I was doing my certification, and I would call home to rave about the day! haha. I think its amazing that an ordinary 46 year old guy, i.e. not a fitness instructor, personal trainer or the likes, can go and achieve such a qualification based on enjoyment, interest, passion and desire to test himself.

Alan has trained with me when I have went to train with Rannoch Donald & Gerry Higgins from Scotland, Mike Mahler from Las Vegas, Alvaro Romano from Brazil to name a few in the fitness / movement world. And in the martial arts world, Marc McFann and Marc Denny from the USA, Benjamin Rittiner from Switzerland. Exposure to these high level instructors have been influenced by training with Kettlebells Aberdeen and also from the Aberdeen Martial Arts Group.

I am influenced by my martial arts instructor, Pat Davies, sadly passed, that it is so worth while passing gradings / certifications / tests with a high standard. High standards are achieved by having fantastic foundations. All of the experts we get exposed to through our kettlebells and martial arts emphasise good foundations, solid structure. How is this achieved? Repetition. But!... it's repetition of high quality, tried and tested material.
I know Alan achieved this weekend with a high standard!

Over the 18 months training with kettlebells, Alan has attended numerous beginners workshops, taster classes, and timetabled kettlebell classes where the foundations are repeated and repeated. When mastered, developing the advanced stuff becomes less scary and really achievable! An example of this is when I spoke on the phone to Alan on Saturday - rather than speak about the "new kettlebell exercises" that Steve maybe did, Alan spoke about the finer points exposed when doing familiar drills - biceps close to ears on presses, efficient breathing cycles, where the thumb should be pointing in the overhead rack etc. ....Brilliant!

It is important to recognise that the IKFF continually develops. The certifications I have attended previously have undoubtedly evolved, and thats great! Steve Cotter thrives on being a student. He seeks the best he can find (kettlebells, martial arts, movement, etc) and he learns from them. He digests his material and experience, and passes it on through his sought after workshops and qualifications. (A trait very much like my martial arts family at AMAG!!) Therefore, having missed the weekend myself, I am keen to train with Alan and learn from him what Steve has been developing and focusing on recently.

Congratulations Alan on achieving CKT1! I'm really happy and proud of you mate!
And anyone interested in learning about kettlebell training should definitely give Alan a shout. Give him a cuppa tea and he'll pass on the secrets!! LOL

ASV block starts up again

The Saturday beginners block starts up again tomorrow. 12.30-1.45. Sign up for 4 weeks and get the best in Aberdeen's beginners kettlebell training! As well as learning the excercises, its also one of your weekly workouts! See the Aberdeen Sports Village Website for details.

Oops, I have not been recording my progressions over the last week. After the miserable Jerk set I did (and after a good talking to by myself lol) I made some changes and still working to them. Anyway, last Friday I did a Snatch set focusing on high pace. 1, 2 & 3 min rounds with double bells 16-28kg. As I say, fast pace was the aim. Good fun, I enjoyed it. Saturday morning was a Jerk progression before a class using 16's-28. Again, tough, but really enjoyable. I did Snatch on Sunday during the class. 73 and 74 reps, 20kg, 5mins a hand. Happy with that too. Right forearm took a bit of a beating, I noted. In Monday's KB class, I trained with the 28 to do the classes. Purely for the challenge of the strength side. 2 hours of classes, I was pretty pooped. Feeling pretty pooped carried over to Tuesday's Jerk session. It didn't flow too nicely through being tired. I survived the 10 mins, and I enjoyed punishing myself doing more drop sets and grip training after it. Thursday was a light run at lunch time during work, followed by an easy pace 19min snatch set (Minutes: 1, 1, 2, 2, 3, 3, 2, 2, 1,1, 30secs, 30 secs). I look forward to Saturday /Sunday session after a day off and see what number I get.

Epic Fail in todays Jerk training, and could not turn it around. Gutted.

Ok, I just discovered the numbers required to achieve ranking in GS. At my weight category, I need to achieve 68 Jerks and 65 Snatches. Looking at my recent numbers the Jerk requires smoothing out and the Snatch requires, erm, well... a #%*#ing lot of work!

And there the goal is set!

Monday 26th Sept.

Snatch Training:

A. 24kg Snatch, 10 mins. 48reps L/H (+1), 42 reps R/H (-4).

B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x15reps, 28kg x20 reps / 24kg x25 reps / 20kg x30 reps.

C. Dead Hang. Missed

D. Single hand Swing. Missed.

Review: Warmed up with snatching 16kg for 2 mins. This helped get into the flow quicker. I started with a quicker pace, getting more reps per minute in the first 3 mins. Min's.3-4 slowed down due to forearm fatigue and min 5-5 was horrendous on the grip. Switching to the right hand did was  arelief, but I did not find the same pace as in min's 1-3. All minutes were had less reps and the last 90 secs was hell from the grip. Once it's locked round the handle, there seems to be no slackening it. Quite a battle! No hope in achieving a sprint at the end of each hand! After a good rest I was happy to bang out higher numbers in the drop set. I missed the grip training sets (C&D) - too tired and already switched off.

Next Goal: Achieve quicker pace when switching hands. Change the angle of the arm in the drop earlier to prevent fatigue. Achieve 20 secs sprint at end of each arm.  Higher reps with heavier weight in Drop Sets. Achieve sets C&D!

Friday 23rd September
Jerk Set and Combat Kettlebells:
2x24kg Jerk, 10 mins, 50 reps. Combat Kettlebells class right after.

Review: Completed the 10 min set without dropping the bells, so happy about that. My focus was on focus, which was ok, but by achieving a full 10 min set, my reps reduced which means pace slowed down. Again, got a groove on later in mins 7-10. Was pretty tough during set, but as soon as they are dropped, I feel completely fine.

Next Goals: Warm up with lighter bells to get the groove quicker. Now the mark is set with 10mins non stop, get the freekin' numbers up! Start sprinting at the end in min 9-10. Remember how "well" I felt at at the end.

Wednesday 21st Sept.
Snatch Training:
A. 24kg Snatch, 10 mins. 47reps L/H, 46 reps R/H.
B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x12reps, 28kg x15 reps / 24kg x20 reps / 20kg x25 reps / 16kg x40 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 35sec on, 10sec off, 15sec on.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.

Review: My first 10 min set with 24kg. Happy I achieved 5 mins per hand. I used chalk for the first time and ended up focusing on grip far more than normal. I did not like it. Pace felt comfortable, technique too. Same as the Jerk, found comfort later in the set. Right forearm felt tender under load. Grip is challeneged more in Snatch, hence the dead hang and swing were harder than yesterday. (lots of funny facial expessions going on! LOL)
Next Goal: No more chalk. Since I know the set is achievable, dedicate my focus on Flow from the start of the set.  Achieve 20 secs sprint at end of each arm.  Higher reps with heavier weight in Drop Sets.

Tuesday 20th Sept.
Jerk Training:
A. 2x24kg Jerk, 10 mins. (6mins work / 1 min recovery (kb's down) / 3mins work = 60reps)
B. Jerk Drop Sets. 2x28kg x12 reps / 2x24kg x15 reps / 2x20kg x20 reps / 2x16kg x25 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 1 min work.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.

Review: My first 10 min set with 24's. Failed at minute 6, but I think its achievable. I found my focus and comfort in minutes 8 & 9 - weird! Definitely had fuel in the tank for mins 8 & 9 for a little sprint.
Next Goal: No recovery until minute 7 at earliest. Get more chest & head into the groove earlier. Higher reps in Drop Sets.

September Update

Classes cancelled: I have updated the KBA calendar to show some dates that classes are cancelled between now and Christmas. Please take a minute to have a look. Please note Sat/Sun 25th/26th Sept. are cancelled.  http://kettlebellsaberdeen.com/calendar.htm

A' snatchin' and a jerkin': The recent technical sessions covering the Snatch and Jerk have been pretty good. I am sure everyones technique and understanding have improved by dedicated some time to these essential techniques.
Gotta wait to train with Ken, 'ken: Unfortunately, the IKFF CKT weekend in Edinburgh has been postponed until Spring next year.
Looking forward to a Wales-of-a-time: I have decided to attend the 2nd Welsh Kettlebell Competition in October. I have never attended a comp before, so I am equally excited and anxious. I don't expect to do well in the competition, but I intend to go down and challenge myself, make some contacts, discover more about the official organisation and just soak up what will be a very different atmosphere to what I am used to. Happy days!
I will log my training, which is for reference and interest. With only 4 weeks or so to the event, there is little I can change in terms of a dedicated training progression. I will be working on routines, sets and reps based on my own thoughts and some info I have taken from the IKFF members forum. I will keep to a regular routine, but just work on increasing numbers, keeping comfortable and steady technique.
Nothing more but to just crack on!
I intend to blog my journey to the comp, and hopefully give some nice reading about the event itself. Stay tuned!

Attack of the Bells - Review
A few weeks ago I had the great pleasure of hosting a new event in Aberdeen. So far, most people up here have been exposed to only my presentation of kettlebell training. Whether it be the class environment, beginner workshops or 1-2-1's. I travel regularly to Edinburgh to train with guest instructors and friends in the IKFF family.
Rannoch Donald (Simple Strength) and Gerry Higgins (Raw Fitness) are two very good friends and trainers from down that way. We are all equally passionate about kettlebell training and our specialities differ, which is a great thing.
We decided to combine forces and expose Aberdeen to three detailed aspects of KB training, one being familiar material and the other two being perhaps not so familiar...

...Along came Attack of the Bells

Held at the home of the Aberdeen Martial Arts group, the XTS gym was familiar to the locals. Ideal for my athletic session, but interestingly not ideal for Gerry's session - to be explained later.
The 6 hour day was broken into 3 sessions, each delivered by Rannoch, myself and Gerry. Everyone arrived and I made the introductions. It was a pleasure to present Rannoch and Gerry to my friends attending the workshop, and I was excited to get the day going!



Rannoch kicked off with a detailed introduction and got everyone moving. His Resilient Rx program is really interesting, raising awareness of breath work, mobility and body weight basics. We did breathing drills to focus our mind, fun mobility drills to get us moving synchronously within ourselves and of course drilled good fundamentals in bodyweight exercises such as squats and pushups. All in good preparation for our busy day ahead. Ensuring structure was the focus for us in ourselves and when we attack the Bells.



We had a short break and recovered from the blitz of push ups at the end of Rannoch's session. Note to self: Have a question prepared for him next time LOL

I was up next with "Getting Complex". My involvement with kettlebell classes and experience of many different kinds of training and instructors, leads me to blend forms of training. Kettlebell complexes are athletic and challenging. They can also be used as a "reset" between KB rounds. I presented variations to my favourite Compound Complexes, and we drilled them.

I introduced, and then we drilled, double kettlebells. Some people have not had much exposure to double KB's and the handling of them proved challenging let alone the swing, clean and press variations.
Then we combined out new double kettlebell drills with the compound movements from earlier!
I finished by discussing where sport specific training can play its part within kettlebell training sessions.

By now, lunch was calling, so we enjoyed a short rest, refuel and chat.

The final episode of the day was delivered by Gerry. To break us in gently after lunch, Gerry presented use of the Grid. The Grid is a fantastic Foam Roller. Quite a few body niggles were exposed and massaged while Gerry discussed the benefits to regular Grid-work.

Gerry is passionate about lifting heavy s**t. Ask him, he'll say just that! Amongst this heavy s**t is his love of Kettlebell Sport. Gerry gave a nice introduction to the sport, the lifts involved and demos. Here we discovered that the slightly padded flooring was not ideal for the solid foot connection to the floor as we perform the competition lifts. Gerry led us into nice progressions from techniques to challenging lengths of time and repetitions. Pressing, Snatching and Jerking. Combining these into competition-style sets with good technique and focus.

The day seemed to pass in a flash and there was smiles all round as we packed up and headed for a cuppa before Gerry and Rannoch headed for home.

I am thankful to everyone who attended Attack of the Bells and for Rannoch and Gerry making the trip up.
Basics realised, new techniques learned, familiar techniques tweaked, different training methods shared and a few laughs along the way made for an exciting day. I slept well that night!



Edinburgh next I believe! :-)

Sunday 28th August

Just a reminder that the 4pm class is cancelled this coming Sunday due to ATTACK OF THE BELLS happening.

Summer update

Recent kettlebell classes have been alot of fun - and massive calorie killers!
Sunday's XTS class includes a timed set of Clean & Press. Training with someone, each take it in turn to press 10 times for 5 mins and then change hands and repeat on the fresh arm for 5 mins more. It proved to be a nice drill. People new to this set found the "forced" rack (i.e. waiting for partner to complete their 10 reps) difficult in the starting weeks. Yesterday it looked like it was getting more comfortable for most.
From there, we move onto a nice little complex. Single arm drills with low reps, suggesting to kettlebellers to grit their teeth and try some sets with a progressive bell. The complex takes around 15 mins, and for me, the sweat literally pours from the end of my nose and chin by the time we get to KB rows and strict push ups.
TGU's finish the class! Fatigued, but focused on being good and stable.

Monday's calorie killer at GSC is simple and brutal. Again, a sweat-fest!
In the starting weeks, I just tried to achieve too much in the class. A 4min Clean matrix, followed by an up-tempo short timed set of Clean & Press kicked off the KB session. This made for tight timing of the 34min set, so I've reduced to only doing one of the above sets. Both are valuable drills and we just alternate them week after week.
This 34 min set is a corker. Old School! 3 people (2 on KB's, 1 on body weight), 3 stations, 3 rounds, 3 sets. Round 1 is 3x90secs, R2 is 3x60 secs and R3 is 3x30 secs. 30 sec rest between Rounds. (so a 10min Set)
Still with me? Set 1 is upper body focused. Set 2 is lower body and Set 3 is whole body. 2 mins rest between sets = 34mins.
What a buzz! You need to pace intelligently for the 90 secs rounds, then knocking off 30 secs each round means you can pace quicker and push that little bit more. By the time we get to the full body set, what ever is left in the tank is well and truly demolished!

Thanks to everyone attending the classes over the summer - I value your dedication to the classes and I always enjoy training with ya!
Keep 'Em Swingin'

AMAG's Combat Kettlebells

The last of my regular classes is the Combat Kettlebell class. On a Friday night, students from the Aberdeen Martial Arts Group get together for an end of week sweat fest. The class takes shape by utilising the kettlebell to assist in our combat conditioning, and high intensity pad work is drilled.
I have explored alot with this class, in terms of workouts with the kettlebell. Mainly, KB complexes are the key, followed by a blitz on the pads - the pad work will likely resemble some drills we have trained during the week in other classes - its a great chance to get high intensity reps in of the drills. The challenge is always there to execute take downs, counters and recovery etc. during these rounds.

We've trained GS-style rounds in this class too, and exploring some options around it too. Right now, I am keeping KB complex reps low to encourage some people to try heavier KB's, committing to strength and power.

The benefits of the padded flooring in this class means that challenging mobility drills can be explored and enjoyed fully too!

Classes cancelled...

Just to remind people that there are some classes cancelled in July. The calendar on the KBA website is up to date with these changes.

Sunday 3rd July - Cancelled
Monday 4th July - Cancelled
Sunday 10th July - Cancelled
Monday 11th July - Cancelled
Sunday 17th July - Cancelled

Monday 18th July - Back to Normal
Sunday 24th July - Back to Normal

I normally suggest keeping the class timeslot as your own workout time. If you have a kettlebell at home, I can suggest replicating the recent class workouts. Email me if you want help planning a kettlebell workout. Additionally, you can email me if you would like to borrow a kettlebell while this run of classes are off.

The Original KBA Class

Every Sunday at 4pm sees the Original Aberdeen kettlebell class. It’s held inside Transition Extreme, down by the beach.
The class format runs similar to the Monday GSC class, but with the added benefit of padded flooring and more kettlebell availability, I sometimes like to take advantage of that.

The class let’s face it is at a nasty time - its Sunday, we like our days off, seeing family and friends etc. but the class still sees a steady stream of people come along and begin to end their weekend with a kettlebell workout.

I see lots of development in this class too - especially in the movement of people when they get more comfortable rolling around on the matted floor doing mobility drills.
I enjoy developing mobility drills to challenge my class. I spend a few weeks working on material myself, then develop a teaching style to address it. My influences are the IKFF material delivered by Steve Cotter, Martial Arts, and movement based systems such as Ginastica Natural. Throw in some fun experimental rolling, stretching, standing and monkeying around and Hey! we have some new mobililty drills!

I keep the same format of class for a month generally. Similar to the Monday GSC class, this lets people get used to the workout and challenge themselves as the weeks goes on. Maybe more reps, maybe a heavier kettlebell, maybe push for a higher intensity etc...

I like to keep the class fresh with either some new exercise or ways to workout with the kettlebell. I enjoy developing complexes for these workouts - that is, combining body weight, kettlebell & athletic movements repeating themselves for a time. Complexes are a great way to train sport-specific drills or movements.

Currently, the Sunday class looks like this:

Warm up, head to toe stretch and dynamic mobility.
7mins of single hand cleans. 3-5 reps each hand of 8kg up to 28kg. Go to the max you are happy with and go back to start and repeat. It’s a challenging drill with great teaching fundamentals behind it.

We reached the peak at last Sundays Stacking routine since it was the end of the month. It looks like this...
1x 30sec work, 30 active recovery (A.R.),
2x 30sec work, 30 AR,
3x 30sec work, 30 AR,
4x 30sec work, 30 AR,
5x 30sec work, 30 AR,
6x 30sec work, 30 AR,
7x 30sec work, 30 AR,
8x 30sec work, 30 AR,
pick any 3 from the above, 30 sec rest
pick any 2 from the above, 30 sec rest
pick any 1 from above, 30 sec rest

Here are the drills:
Swings, Burpees, Single leg Clean, Rows, Pushups, Cossack Squat, Snatch or High Pull, Fig.8.
26Min's ...BANG!!
Last drill TGU’s for 5 mins
We always finish with 1 or 2 cycles of QiGong.

A few weeks off now from classes, and I am looking forward to refreshing the Sunday and Monday's!

GSC

I have 2 classes that run on a Monday night at the Garioch Sports Centre in Inverurie. These classes are alot of fun and I really enjoy teaching out there.
We've had some taster classes, some full workshops, some kettlebell-only workshops, some demonstrations etc. and after about 9 months, I think the classes are becoming quite established. I am delighted!

Both classes are the same format, and the format remains for a full month pretty much. This gives people the chance to get used to the format, engage more effort as confidence grows, maybe experiment with a heavier KB weight etc.

As with all my classes, body weight and dynamic mobility is a must, and over the length of time the classes have ran, I have seem massive improvement of peoples ability to move and hold themselves - massive improvement! Sure, we get down on a wooden floor and we roll, slide, rotate, brace, rock, squat and lunge around, but nearly all us come back to standing with a smile too! "Bring out the inner child!" I shout and enjoy rolling around like we used to!! haha!

The class benefits from a range of ages, ability and fitness levels of participants. Its ace to all be in the same class together, everyone working at a pace suitable to themselves. I always deliver this as being so important. Some people will have personal goals that the class assists in achieving - Ace! Its a great opportunity to work hard and blitz!!

So currently, the class does the warm up, the head to toe stretch and the dynamic mobility drill. Standard practise in all my classes...
Then we move onto a Single KB Clean Matrix. 4 sets of 30secs per hand of different Cleans. I enjoy this as a warm up, but challenge yourself with a heavier KB and wakes up the body in preparation for the rest of the workout.
Then we do 2 and a half Min's Clean & Press per hand. We moved up to 3 Min's per side recently. Always challenging pacing level, technique etc. It is an introduction to some people as to how we can train with the KB for increasing work capacity. For the more experienced of the group, 3 Min's is achievable so their challenge is a quicker pace!!
From the C&P drill we move onto to cardio blitz that is a Stacking routine. Looks like this...
1x 30sec work, 30 active recovery (A.R.),
2x 30sec work, 30 AR,
3x 30sec work, 30 AR,
4x 30sec work, 30 AR,
5x 30sec work, 30 AR,
6x 30sec work, 30 AR,
7x 30sec work, 30 AR,
pick any 2 from the above, 30 sec rest
pick any 1 from above, 30 sec rest

Here are the drills:
Swings, Burpees, Single leg Clean, Rows, Pushups, Snatch or High Pull, Fig.8.
20Min's ...BANG!!
Last drill is 3x 20secs Russian Twists.
We always finish with 1 or 2 cycles of QiGong.

There we have the current workout that is achievable by all. The time whizzes past and we enjoy a good sweat up!

Long Overdue...

OK, so I want this blog back on track! There is always loads happening that I want to share, so I will do my best to be a right regular blogger again...
Events,
Training,
Techniques,
Class information,
I'm looking forward to it!

Sunday 27th Feb 2011

Class is cancelled.
Training with Mike Mahler!!