Thursday, January 8, 2009

Fells Point Early AM Kettlebell Class, January 8, 2009

I think this was the first time in ages we didn't do any swings!

3 rounds

First round 40/15

Second Round 35/20

Final Round 30/25

Sumo Deadlift

Super Plank

Get Up Sit Up

Push up

Goblet Squat

Row, right

Row, left

Clean and Press, right

Clean and Press, left

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Wednesday, January 7, 2009

Baltimore Kettlebell Class, Janaury 7, 2009

Here's something a bit different:

Video description of today's workout in Fells Point. Check out our website

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Tuesday, January 6, 2009

Charm City Kettlebells Class on January 6, 2009

We had two jammin' classes today in Fells Point.

Class consisted of 2 Circuits of 3 exercises each. Reps were completed and rest until the top of the minute.

Presses, 8 reps (4/4)

Tactical lunges 6/6

High pulls or snatches 6/6

four rounds

Next circuit:

Swings, 15 reps

Prisoner lunges 8/8

High pulls, 6/6

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Monday, January 5, 2009

Baltimore Kettlebell Class January 5, 2009


Today was a great effort by all the AM students.

Here's what they did and I did it too on my own.

6 exercises done in a circuit x 5

:30 seconds on/:15 seconds off

Spiderman climb

Kettlebell Press, R

Kettlebell Press, L

Sumo Deadlift

Two handed kettlebell swing

Figure eight to hold

23 minutes

Here are my results:

average HR 147 (85%)

Max heart rate 165 (95%)

Calories 433

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Sunday, January 4, 2009

Easy Snatch Practice

Had a bit of an eventful evening last night. Went out with a friend to watch the second NFL playoff game.

Did 15 minutes of 16 KG Snatch practice.

:15 on and :15 off.

30 work sets, 210 reps

325 calories.

158 average heart rate (91%)

170 Max heart rate (98%)

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