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BWPT Class 5/5

Saturday, December 4, 2010 Leave a comment

Tabata Circuit 1
One hand Swing (12 kg)
Gobblet squat (12 kg)
Push Presses (12 kg)

Tabata Circuit 2
High pulls (2 x 12 kg)
C&P (2 x 12 kg)
Front squat (2 x 12 kg)
Swings (2 x 12 kg)
Snatches (2 x 10 kg)

Circuit
Naked renegade rows
Ball slams
TRX Rows
TRX back lunge

2 x 16 kg snatch L/R
1 x 16 kg snatch, C&P L/R (left side was sloppy)

Categories: Fitness Class

BWPT Class 4/5

Saturday, November 20, 2010 Leave a comment

Circuit 1
Swings (16 kg)
C&P (12 kg)
Single leg DL

Circuit 2 (12 kg)
Snatches
TRX Burpee
Alternating swings
Plancks with reaches
TRX rows

Circuit 3
Burpees
Gate swings
Plancks
Body weight squat

Lots of fun and tried hard to breathe correctly (but not always easy when gasping for air with a post nasal drip)
12kg snatches felt good today – made sure to push hips back during the drop
Even though gate swings felt okay when I was doing them, my knee was tweaky afterwards

GTG
3 x 3 neutral grip @ Golds

Categories: Fitness Class

BWPT Class 3/5

Sunday, October 24, 2010 Leave a comment

Class with Koren

Gobblet squat
2 handed swings
Push ups on stability ball
Side Planck with delt raise
Planck
Lunges with twist
Plié squat with row
Clean & press
1 handed swings
Get ups
Toe touches
Frog jumps
Single leg DL

GTG
3 chin-ups
3 med grip

Categories: Fitness Class

Kettlebells Georgia Style

Wednesday, October 13, 2010 Leave a comment

Group class @ Gym condition in Atlanta with Delaine Ross

Each round consisted of:
Swing, clean, squat
Alternating swings
See saw presses
One arm rows
Suitcase deadlifts
Halos with twist
Hot potato

30 sec work / 30 sec rest
2 min rest between each round