JM + WarmUp (160 club)
S'bonga Sibiya turned 42 yesterday
The Dates and numbers.. 3-2-1971 42
42:9 work:rest...19 rounds before the break, which is 70/2=35s long
3x2=6 rounds, and there's 7 exercise choices on the bodyweight/plyo section and 7 on the KB section.
CoF: Randomly place a bunch of KB's in a big circle. Between each one (for this particular workout) add a mat.
You do one KB exercises for 42s, rest/move to the mat...then one plyo/Bw exercise for 42s...etc
KB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo Deadlifts
Plyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps
Newsflash
Steve Cotter, Head of the IKFF will be in South Africa again next year to hold Certifications (CKT1 & CKT2), workshops and Master Classes in Johannesburg, KZN and Western Cape. 25 October-12 November 2012. We will announce specific dates in the next few weeks, but for now, mark this in your diary and cancel whatever other plans you had. There will be a payment plan available so that you can budget for the program and we will hold preparatory sessions so that you are mentally and physically ready with plenty of time in hand. |
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20120204 - 07h00 - Sbonga's "Circle of Friends" B/D workout
