Full Throttle is getting stronger and stronger every week. It becomes more difficult to surprise the guys with the training and the expectations are high. Plus this week we had a special guest coming from Spain :). He is a great coach, so I felt double of the pressure to deliver a good session.
Warm Up - joint mobility 2 rounds of:
15m bear crawl, jog back 15m burpee broad jump, jog back 15m frog hop, jog back
Workout (tag team):
1 min of: T1: kettlebell renegade row T2: mountain climber change 1 min rest (repeat 2x) - 5 min in total on the station (including rest)
Move to: 1 min of: T1: Heavy bag flip T2: Crescent Swing Change 1 min rest (repeat 2x) - 5 min in total on the station (including rest)
Move to: 1 min of: T1: Kettlebell Snatch T2: 10 sec hand stand, 5 push ups (as many rounds as possible within 1 min) Change 1 min rest (repeat 2x) - 5 min in total on the station (including rest)
Move to: 1 min of: T1: sprawl T2: kettlebell dead clean Change 1 min rest (repeat 2x) - 5 min in total on the station (including rest)
Then rest 4 mins
7 rounds of 30 m lunge 30 sec wall sit
The last set of 30 sec hold became a competition of who would hold longest. Again, Kat was an Undisputed winner, she stopped after 5 mins, only because she didnt have anyone left to compete against. To everyone else - great effort guys! You rocked it!
Here we are. Work out of the week number 9. With Coach Skala off training at Gym Jones in America (and plotting with Mark Twight their UK workshops arrival) it was left to Cj Swaby to hold fort.
Having just edited an article by Steve Cotter for Fighters Only magazine about Strength-Power-Endurance (SPE) protocol for MMA fighters, Cj thought it only right to pay homage by utilising SPE protocol in our mixed circuit training (MCT). This type of training is great for MMA fighters looking to mimic the energy system requirements of their sport. We finished this off with a timed kettlebell set and a little bit of help from Madonna (it will soon become clear).
Full Throttle Fitness Work out of the Week No 9(C'mon Vogue)
Section 1
Warm Up: Joint Mobility & Dynamic Movement
Main Section: Mixed Circuit Training using SPE The exercises
1)Double Kettlebell Jerk (Men: 24kg or 16kg / Ladies 12kg or 8kg) 2)Skipping (speed rope) 3)Sandbag Squat with "Tornado" rotation 4)Marine kit bag/ Punch bag: Shoot and flip
5 stations x 1 Minute each Complete 3 rounds. Rest 40 seconds between rounds
Section 2
12 minute continuous Kettlebell set
1)Single Kettlebell Snatch x 4 minutes (alternating 1 min per arm) 2)Single arm Kettlebell Jerk s x 4 min (alternating 1 min per arm) 3)Single Kettlebell Snatch x 2 minutes (alternating 1 minute per arm) 4)Single arm kettlebell Jerk x 2 minutes (alternating 1 minute per arm) The Finisher
After a flash of inspiration, we did a timed steady state run and shoulder dip press up. This is how it went down.
Run two lengths of the gym then 10 shoulder dip press ups (see video clip below). Do this until Madonna's song 'Vogue' finishes. What we didn't realise is that the into to vogue is actually rather long, we had done about 40 press ups each and she hadn't even started singing! Believe you me, we weren't striking any poses after that track finished.
Full Throttle Fitness Class Saturday's 12:15pm - 1:15pm Balance Physiotherapy 113 Gauden Road, London SW4 6LE
