Friday 26 August 2011
Sunday 28th August
Just a reminder that the 4pm class is cancelled this coming Sunday due to ATTACK OF THE BELLS happening.
Monday 8 August 2011
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'
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'
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