IRON DISCIPLINE

Circuit #1- 30sec intervals (x2)

Front Squat-Press

2 Hand Swing

Rd Body Hold

Alt Swing Snatch

Alt Front Lunge

-REPEAT-

Circuit #2- Rd Robin 45sec/15rest (x3)

Suspended Pushups

Suspended Pullups

Thai Pad Kicks

KB Burpees

High Pull-Press

Parallel Bar Dips

Russian Twists

Goblet Squats

Heavy 2 Hand Swings

Double Snatch

- REPEAT x2-

Competition

Plank to failure

Got a bit of a gut check lined up for this week guys!

Trying out a new concept this year everyone. Here is an advance look at what we will be doing tomorrow. Psyche up and be prepared to SMASH IT!!!

See you on the field...

100% humidity in the form of light rain this morning helped to keep us hydrated and cool. Thanks Ma Nature. Had a high turnout even with the Isa-ladies otherwise occupied and some schedule conflicts. Everyone did great, and the class this year is looking really strong!

CIRCUIT 1: 30/45/30secs//30 sec rest

2 Hand Swing 

Fig 8 Hold

2 Hand Swing

-rest-

Snatch

KB Burpee

Snatch

-rest-

Racked Lunge

Handoffs

Racked Lunge

-rest-

--REPEAT--

---------------------------------------------------

CIRCUIT 2: Partners Alternate; double KBs

KB Pushup x2

Side Snatch x2

Racked Squat x2

Push Press x2

Dbl Racked Lunge L/R Fwd

--CONTINUE FOR 50m...

---------------------------------------------------

CIRCUIT 3: Partners Relay; double KBs

Clean-Press x5

Travel 25m

(x2)

KB Burpee x5

Travel 25m

(x2)

BU Squat x5

Travel 25m

(x2)

Bent Row x5

Travel 25m

(x2)

BU Hold Walk 50m

We roared into 2011 this morning with a kick-ass

workout! New rookie grivek alongside kettlebell

veterans. Good work by all!

Here is a cool little challenge to get y'all through December from "The Kettlebell Connection"

http://thekettlebellconnection.com/forum/ubbthreads.phpubb=showflat&Number=23346&page=0#Post23346

I started yesterday 1st Dec. Sorry for the late post, but here is how it goes:

You will perform TGUs and 2 Hand Swings every day of the month.

Starting with 1 per side for TGUs, you will add 1 per side for every day of the month.

(Dec1st- 1TGU left/right; Dec 2nd 2- TGUs left/right; Dec3rd- 3 TGUs left/right…etc to Dec 31st- 31 TGUs each side!)

For the swings, you will complete 1000 week 1, 1500 week 2, 2000 week 3, and 2500 week 4 for a total of 7000 2 hand swings over the four weeks.

Looks like a cool little challenge, and some of you will recognize it from some stuff we used to do early on here at Iron Discipline.

email me with questions andlLet me know how it goes for you!

Snatches in Jan…?

We have really been ramping it up these last few weeks of Iron Discipline before the winter break. The workout this week other than the warmup is all partners.

1. 5mins x 20 reps each exercise:

Round Body Hold

Alt Clean-Press

2 Hand Swing

Alt Snatch

2. Dbls, alt Partners x 10 each; repeat x3

2 Hand Swing

Push Press

Snatch

Burpee

Racked Squat

3. 5-5-5 ; alt Partners x 3 each arm

1 Hand Swing - High Pull - Snatch

4. alt partners KB Complex/ Traveller; 25m x5

Clean - Snatch - Squat - Alt Press

#2 was a killer with decent weight! Check the pics here

Feeln' Fine Personal Training shut it's doors this week and capped off a very successful run with a 24 hour train-a-thon. Kudos to Cindy, Karina and Pixy who attended this weeks kettlebell class after 20 hours of fitness training!

Make sure to check out the pics and video!

This class is dedicated to them:

#1- 10mins continuous; 5reps each

2 Hand Swing

Clean-left

Handooffs

Clean-right

Fig 8

Snatch-left

Round Body Hold

Snatch-right

Alt Reverse Lunge

Front Thrusters

Alt Reverse Lunge

-repeat as able for 10mins-

#2- 10mins; alt Partners KB Complex; doubles

Alt Clean>Squat>Alt Press>Alt Lunge>Pushup

-continue alternating partners for 10mins-

#3- Descending Sets (even number reps); 10,8,6,4,2

Front Squat

Overhead Situp

2 Hand Swing

Reverse Crunch

Front Press

-each partner alternates the descending sets until the given exercise is complete before starting with the 10 reps for the next exercise

Pretty Simple routine this week.

Set 1 is the usual warmup protocol of 30 sec countdown intervals.

Set 2 is partner based descending sets with double kettlebells. His work is your rest, etc

At the end we played around with flips and tosses

Warmup- 30sec interval

Front Squat

Front Press

2 Hand Swing

Snatch- left

Handoffs

Snatch- right

Alt reverse lunge

Clean-Press- left

Round Body Hold

Clean-Press- Right

Pushups

Partners- Double KBs; descending sets 10,9,8,...

Clean-Alt Press

Snatch

Thrusters

Swings

Floor Press

- check out the video shot this week!

Here's a great one to test yourself with. The middle circuit is a return to our roots of individual drive and determination.

1. Progressive Complex- 30sec intervals

2 Hand Swing

Alt Clean-Press

1 Hand Swing(L)

High Pull (L)

Snatch (L)

Front Squat-Press

1 Hand Swing (R)

High Pull (R)

Snatch (R)

Burpees x 2sets

2. Maximum- 5mins x ? rounds; complete as many rounds as you can in 5 mins. The second and each successive time around, try and beat your last total until you no longer can.

Heavy 2 Hand Swing x10

Sprint  2x 20m

Pushups x10

Sprint 2x 20m

Overhead Press x10

Sprint 2x 20m

3. Partner Competition- each partner alternates the walking exercises for 50m with the other partner walking alongside offering encouragement (!); at each 50m point, they each complete 20 of the given static exercise before changing around on the KBs;

Partner #1 Bottoms Up Walk (dbls) x50m

Air Squat (no KB) x20 each

Partner #2 Bottoms Up Walk (dbls) x50m

Air Squat x20 each

Partner #1  Farmers Walk (dbls) x50m

"1-2" Situps* x20 each

Partner #2 Farmers Walk (dbls) x50m

"1-2" Situps x20 each

Partner #1 Walking 2 Hand Swing x50m

Pushups x20

Partner #2 Walking 2 Hand Swing x50m

Pushups x20 each

Alt Partners KB 2 Hand Throw x100m

* a "1-2" situp has your partner standing on your toes with his open palms at his sides facing you; as you situp, you torso twist and punch his open palms left and right (1-2)

Sorry I'm late Jay, hope you get a chance to hit this one before the weekend, it was a killer!

#1 is typical kettlebell warmup circuit of 5 kettlebell exercises on a 1min countdown, done twice

#2 is also a 1 min countdown for the given exercise, with 30 second intervals to travel 25m with your kettlebells before the next exrcise; repeat

#3 was adjusted based on time restriction, (be prepared to see this one in all it's intensity soon); partner work/rest ratio; Each partner completes 10 repetitions of the given kettlebell exercise before alternating tossing their kettlebell the length of the soccer field (100m)

circuit

#1- Warmup: 1min intervals x2 circuits

2 Hand Swing

Alt Clean-Press

Rd Body Hold

Alt Clean-Squat

Fig 8 Hold

- repeat-

#2- Traveller Intervals: 1min/25m travel

Double kettlebell Clean-Push Press

travel

Double kettlebell Snatch

travel

Alt kettlebell Floor Press

travel

Alt Double Kettlebell Racked Lunge

travel

Alt kettlebell Bent Row

#3- Partner Competition: x10 each; 100m relay

Alt kettlebell Press

Double Kettlebell Racked Squat

Alt kettlebell Row

Alt kettlebell Burpee

100m kettlebell relay toss

…have a good one!

Over to you Greg!!

Very simple yet challenging class to wrap up this session of Iron Discipline Group Training.

We began with a pretty taxing warmup based on input from the group. 30 sec intervals, with each participant suggesting 2 exercises for a total of 12mins.

For the next 15 mins we worked in pairs to improve on various technical aspects of Kettlebell.

The core of the workout is derived from a very intense individual workout that Greg and I test ran earlier in the week:

KB Complex- Double Racked Squats>KB Pushups>Double Bent Rows

Partners alternate circuits of the indicated reps. 

1st set is 15 of each exercise successively

(15 Squats followed by 15 pushups followed by 15 Rows)

Change around

2nd Set is the same but starting at 1 rep

3rd set for 2 reps...etc up to the 11th set for 10 reps.

Have fun with it, and challenge yourself by going against the clock.

See you in Sept!

When Cindy is away, we always feel a need to ramp it up a notch. For those who endured this week, let me know if we should replay this for those unfortunate to have missed out.

#1- stat quo warmup as stated

#2- KB Complex; each partner completes exercise list on each side before changing around with his partner for a distance of 50m total

#3- Each partner alternates the given exercise and reps; complete one exercise complete as a pair before moving to the next

#4- As a pair, you may alternate 3 times each in competition with the other pairs; last man standing...this week, it was last woman standing once again! 

...I suggest a very light breakfast before launching into this one!

#1- 30 sec countdown

2 Hand Swing

1 Hand Swing-Rt

1 Hand High Pull-Rt

1 Hand Swing Snatch-Rt

Clean Squat-Rt

Rd Body Hold

2 Hand Swing

1 Hand Swing-L

1 Hand High Pu-L

1 Hand Swing Snatch-L

Clean Squat-L

Rd Body Hold

#2- KB Complex; Partners alternating, 25m(x2)

Clean-Squat-Press-Lunge<left side>, Clean-Squat-Press-Lunge<right side> change around

#3- Endurance; Partners alternating

2 Hand Swing 5x20

Back and Up 5x10

KB Pushups 5x10

#4 Competition

Bottoms Up Hold

Circuit 1: KB Complex- Doubles; 10 x25m

- complete the complex, walk 25m with your KBs, repeat complex;

- return to start and continue x10

Clean(L) - Clean(R) - Press(L) - Press(R) - Squat - Pushup - Farmer Walk

Circuit 2: Team Competition- x5 lanes

- each lane covers 100m length of a sports field;

- each team sends their members individually through lanes 1 and 3;

- lanes 2,4 and 5 are done as pairs with each pair moving the KBs down and back in as efficient a manner as they are able with only one pair for each team at a time

1. Crab Walk Ladder - Dips x20 - Indian Club Handoffs x20 - Sprawls x20

2. Doubles Farmers Walk

3. Bear Walk Ladder - Side Hops x20 - Mountain Climbers x20 - Jump Lunge x20

4. KB Throw

5. Heavy KB Drag

A real cooker this week guys and gals! This one will help you to develop shoulders resembling the very tool we use to train them.

A lot of legs and of course core as well.

#1: stat quo

#2: Partner 1 completes x10 reps of given exercise and sprints x2 25m; tag up partner who then does the same; he tags up and partner 1 then goes onto next exercise, etc...

#3: Honestly, not that confusing, but try to visualize...

- x2 teams;

- 100m circuit;

- first member of each team begins first exercise with teammate #2 resting as (s)he waits to begin; the remainder of the team is jogging the circuit;

- as the exercising member completes the reps, he then joins the rest jogging and teammate #2 starts exercises;

- the lead team member jogging then joins teammate #2 in order to rest while he waits to start the exercise;

- this continues until all team members have completed the exercise;

- the lead "jogger" continues to fall out of the circuit on each lap in order to get ready to start the exercise;

- this continues until all members have completed all exercises

* at any given time, there will be one member exercising, at least one on deck, and the remainder jogging laps

Have fun!

#1: Warmup- 60sec intervals

Halo- R

Round Body Pass- R

Round Body Hold

Round Body Pass- L

Halo- L

Front Alt Lunge-Press

Front Squat-Push

Hang Squat- Bootstrap

#2: Power- PartnersCompetition 10reps/50m sprint Intervals

Double Snatch

KB Pushup

Double Racked Lunge

Double Push Press

Double Bent Row

Double KB Burpee

#3: Team Competition- x10 each side with laps

Renegade Row

Golf Swing

Side Press

Hot Potato

Pendulum Swing

Circuit 1:

1min work each exercise; 30 sec rest

Rd Body Pass

Rd Body Hold

Rd Body Pass

        rest

Alt Clean-Press

Fig 8 Hold

Alt Clean-Squat

        rest

Back and Up

Alt Reverse Lunge

Handoffs

Circuit 2:

Partners Complex; alt partners and hands

1 Hand Swing x5

1 Hand High Pull x5

Snatch x5

ex: partner #1 completes the above on one hand, then tosses the KB to his partner who then completes it on one hand before tossing the KB back to partner #1 who then repeats it on the other hand and so on. The circuit is complete one you have each completed the above on each hand 5 times

Doubles; alt partners 1 for 1

KB pushup-Clean-Squat-Alt Press x25 each

Technique this week focused on the Turkish Getup

Good return to some hardcore basic movement. Have a great week everyone!

D

Circuit 1:

1min work each exercise; 30 sec rest

Rd Body Pass

Rd Body Hold

Rd Body Pass

        rest

Alt Clean-Press

Fig 8 Hold

Alt Clean-Squat

        rest

Back and Up

Alt Reverse Lunge

Handoffs

Circuit 2:

Partners Complex; alt partners and hands

1 Hand Swing x5

1 Hand High Pull x5

Snatch x5

ex: partner #1 completes the above on one hand, then tosses the KB to his partner who then completes it on one hand before tossing the KB back to partner #1 who then repeats it on the other hand and so on. The circuit is complete one you have each completed the above on each hand 5 times

Doubles; alt partners 1 for 1

KB pushup-Clean-Squat-Alt Press x25 each

Technique this week focused on the Turkish Getup

Good return to some hardcore basic movement. Have a great week everyone!

D

Wow! Especially for all of you who missed out this week. Try this on for size and I promise you will not be sitting comfortably for a few days!!

Circuit #1- normal continuous circuit; 1min each exercise

Circuit #2- as stated, complete the complex while moving 25m 2 lunges at a time

Partners- competition...Yeah!!!; partners alternate through the descending sets; ie: partner 1 x15 pushups, partner 2 x15 pushups, partner 1 x14 pushups, etc...; complete all sets of given exercise before moving on to the next exercise

Competition- last man/woman standing; each arm individually

Circuit #1: 1min continuous; moderate weight KB

Rd Body Pass (R)

Rd Body Hold

Rd Body Pass (L)

Clean-Press (R)

Handoffs

Clean-Press (L)

Alt Clean-Squat

KB Burpees

Alt Reverse Lunges

2 Hand Swing

Circuit #2: KB Complex x25m; double KBs

Double Clean-Squat > Alt Push Press > Lunge x2...

Partners: Descending Sets x15>10; moderate weight KBs

KB Pushup

Heavy 2 Hand Swing

Alt Rows

Individual competition: moderate weight KB

Bottoms Up Hold L/R

Have a good one everybody. And remember, if you have questions about anything kettlebell or functional fitness, drop us an email!

I'm off to the hot tub...again!

D