Wednesday, 10 February 2010

Full Throttle Fitness: Workout of the Week No 5 (W.O.W)

It wasn't intentional, and we didn't mean to do it (ok, so maybe we did) but when Coach Skala and I got together last Friday to plan the class for Saturday 6th February we opted for the strong Kettlebell execise feature in the class. Between her Full Throttle and Industrial Strength double bill, combined with her marathon training the week before, Coach Skala had managed to pick up an injury. We braved on and combined minds to put together a beast of a session.

Full Throttle Fitness Workout Of The Week No 5 (W.O.W).

Warm Up: Joint Mobility & Dynamic Movement

Section One: Cj Swaby

Double Kettlebell work with a moderate weight. Men used 16kg - 24kg. Women used 12kg or 16kg. The protocol was simple.

5 Double Kettlebell exercises x 5 reps x 5 sets.

Rest? Come on now, lets be serious!!! there was no designated rest. It was as and when, keeping it to a minimum, keeping a high rate of quality work capacity.

Exercise Selection

Double Kettlebell Swing x 5
Double Kettlebell Renegade Row into Press ups x 5
Double Kettlebell Two Hands Anyhow x 5
Double Kettlebell Front Squat x 5
Double Kettlebell Jerk x 5

x 5 sets

We rested for 5 minutes before Coach Skala put this one on us....

Section Two: Coach Skala

Double Kettleblell Man Maker and Tuck Jump Ladder. We do 10 reps of Man Makers, then 10 tuck jumps, then 9 reps of each working our way down to 1. Simple right? Only thing is, it hurts like hell. If you are not sure what it looks like, check out the clip below for a break down of the Full Throttle Fitness workout session.

Full Throttle Fitness Class
Saturday's 12:15 - 1:15pm
Balance Physiotherapy
113 Gauden Road
Clapham, SW4 6LE

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