Location: Jacobs & grassed area near roundabout at top of Cliff St
Equipment: 1 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB, 1 x 24kg KB
Warmup 1
KB Complex, concentrate on form
Warmup 2
Jacobs - Kokoda scratch race
Last Supper
Continous KB sequence / Jacobs relay
2 teams of 2
1 person runs the ladder while the other does a maximum of 5 reps (2 reps / movement) of the continuous sequence
3 rounds (e.g. everyone to hit the ladder 3 times)
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1 comment:
it was cool and early but didn't take long to warm up.
we jogged reverse kokoda after the kb complex and all noted the ladder traversal felt very heavy, still feeling the effects of wednesday?
3 rounds of the continuous sequence was plenty for the day, hands took a beating and the boys saw the value in using a 20kg bell over the 24.
nice brekke afterwards to have a last chat with damo before he starts another adventure - spreading the good word of sweating blood to another continent!
we all agreed that some time off is necessary, lots of heavy sessions recently are catching up with us. after wednesday we will take the weekend off and see how we are faring next week.
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