When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Saturday, May 18, 2013

Right NOW!


"... Catch a magic moment, do it 
Right here and now ..."
~ Van Halen



Oh yes! They arrived. The Indian Clubs.

An anniversary gift to me and hubby. For me albs, mobility and upper body strength, for him 2 lbs recovery and mobility. For us, let's get them all out, oh yeah!


So, couldn't wait to try them out. Me, the Cool outdoors and some Van Halen getting our flow on. Used them as warm up and cool down for today's Saturday fun. So many great articles about the benefits. One of my favs Steve Cotter IKFF has a great intro warm up and MyMadMethods has a whole host of workouts, FUN!!


Warm up


Complete set 'A' as a circuit, rest 60-90 seconds between each circuit.
ExerciseSets x RepsRest
How to do the Alternating Pendulum ExerciseA1: Pendulum (Alternating)
Learn Exercise
3 x 15 each arm0-10 seconds
How to do the Heavy Club Shield Cast ExerciseA2: Shield Cast
Learn Exercise
3 x 10 each arm0-10 seconds
How to do the Double Front Swing Heavy Club ExerciseA3: Front Swing (Double)
Learn Exercise
3 x 200-10 seconds
How to do the Alternating Shield Cast ExerciseA4: Shield Cast (Alternating)
Learn Exercise



KB Figure 8 Variation

Oh this is definitely going to become a repeat workout for me. I really enjoyed the work here. Getting the movements down took a couple of rounds, balance, hand placement on the bell.

A: Ballistic Uppercuts - 5 x 60 sec @ 12kg
B: Figure 8 to Snatch to Overhead Rocking Chair Get Up - 5 x 60 sec @ 8kg, these were tough! I got in 2 per side
C: Fighters Figure 8 to High Pull - 5 x 60 sec @ 12kg


CFA

EMOTM 10 minutes
5 Squat cleans @75#
5 Ball slams

Quick and dirty.  Heart rate up a little DE work with the cleans, Nice. 



Cool down

A1: Front Press (Double)
Learn Exercise
3 x 5-80-10 seconds
How to do the Front Circle Club ExerciseA2: Front Circle
Learn Exercise
3 x 10 each arm0-10 seconds
How to do the Heavy Club Clean ExerciseA3: Clean
Learn Exercise
3 x 10 each arm0-10 seconds
How to do the Heavy Club Arm Cast ExerciseA4: Arm Cast
Learn Exercise
3 x 10 each arm0-10 seconds
How to do the Torch Press Club ExerciseA5: Torch Press
Learn Exercise
3 x 8-10 each arm0-10 seconds
How to do the Front Swing ExerciseA6: Front Swing
Learn Exercise
3 x 20 each arm



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