Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Pull Ups/ Renegade rows (12kg)
* Box jump
* Rope flips
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
– 3 rounds app. 30-40 sec each station –
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
– 5 sets: 45/ 60 sec rest–
5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
– 4 sets: 60 sec rest-
5 pr leg KB lunges
10 Lunge jumps
– 4 sets: 60 sec rest–
Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.
Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!
Got a lot of snatch and Push Press in with the KB class and my Pts.