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.

Contact me to reserve your place

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20100129 - 05h30 - Timed sets within a timed set

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Workouts - Logs

User Rating: / 1
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JM & WarmUp (100club + 160club)

Now some long sets. The plan is to go as long as you can on each particular move.
If you make it to 5mins on any exercise, STOP - that'll do - well done!.
Sw2h, Br, SwL, Br, SwR, Br, SwAlt, Br, CL, Br, CR, Br, PpL, Br, PpR, Br.

We made the 5min mark on most of them. Exceptions (in my case) were 1-handed swings - I got arm pump and chickened out at about 3m40s on both sets - we will work on this

HRmax=153bpm, 784kcal
HR-20100129-05h30-S