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.
	Exercise	Sets x Reps	Rest
	A1: Pendulum (Alternating) Learn Exercise	3 x 15 each arm	0-10 seconds
	A2: Shield Cast Learn Exercise	3 x 10 each arm	0-10 seconds
	A3: Front Swing (Double) Learn Exercise	3 x 20	0-10 seconds
	A4: 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 5-8	0-10 seconds
	A2: Front Circle Learn Exercise	3 x 10 each arm	0-10 seconds
	A3: Clean Learn Exercise	3 x 10 each arm	0-10 seconds
	A4: Arm Cast Learn Exercise	3 x 10 each arm	0-10 seconds
	A5: Torch Press Learn Exercise	3 x 8-10 each arm	0-10 seconds
	A6: Front Swing Learn Exercise	3 x 20 each arm