Monday Nov 23rd
Was a off day after a long weekend but helped assist in teaching class at Anytime Fitness with Andrea Chang and Kristine Gill of Kettlebility. This turned into doing most of the workout with the class. Felt good to move around, pretty sore.
Sunday Nov 22nd 10:00am
BYOB (bring your own bell)- outside at Greenlake in the rain
Highlights include
20kg used for all-stacking workout. Just kept adding lifts
Halos
Swings
Suitcase DL
Slingshots
Upright rows
Goblet Squats
Hot Potatoes
Figure 8's
Walks in Clean position
I'm sure there is more I am forgetting...
RKC Prep Class 11:30am
Double 24kg Cleans
Double 24kg Clean & Front Squat Ladders
24kg Clean&Press Practice
20kg Snatch Practice
Quick ladder of: 16kg used
Swing+Clean+Snatch+Front Squat+Press+TGU
Lots of Reps, and technique work for cleans, presses and snatches. Solid day!
Saturday Nov 21st
Advanced KB Class
Warmup w/ lots of new Z-health drills from I-phase
Many reps of working on a few cool new lifts
12kg Explosive Snatching forward Lunge
16kg Explosive Clean backward Lunge
12kg Full body throws (don't have a cool name for these, looks like a discus throw)
28kg TGU on both sides, took turns spotting each other with heavy weight
Fun new lifts, my ass is still sore from all the explosive lunges. Really have to get down as fast as possible for the snatching lunge. Great exercise
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3 comments:
I'll have to check out the snatching lunge. We have been doing lunge-jumps on occasion, and the ass is sore for days!
I'll tell ya, I have a new respect for them lunges. When there done fast and hard like jumping or sneaking under the kb it's really a smoker. I'll try and get a video up doing them soon John. Enjoy your Turkey Day!
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