Coming straight back from the training runs for the ACLT Marrow-thon at Hyde Park, Cj Swaby (who led this weeks session) got straight into the mix and set the tempo for the session working on explosive strength, and stretching the anaerobic threshold. After a warm up consisting of joint mobility, dynamic body weight exercises and hand to hand Kettlebell swings, we got down to the following;
A1.
Double Kettlebell Jerk (moderately heavy)
10 reps x 8 sets 30 seconds rest between sets
A2. Circuit
Single arm Kettlebell Snatch (moderately heavy)
Burpees - We went for standard burpees or single arm burpees
Sand Bag shoulder Slam (or modify to sand bag flips)
Rower Level 10 (men) Level 6 (women)
1 Minute per exercise x two rounds = 1 set
Total of 3 sets with 1 minute rest between.
A3. Tabatta Sprints
20 seconds on with 10 seconds rest x 8 rounds
Cool down and stretch out
That was us done. Ready to enjoy the gorgeous weather and the bank holiday weekend.
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