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!