London Kettlebells UK Kettlebells And Kettlebell Personal Training

barbel snatch from hang - 37.5k 5 x 10, 60 seconds between sets
walking lunge - 3 x 10 lr
pull up/jacknife push up 5 x 3/5, set on the minute
25k 2 hand swing 1 x 20
hanging knee tuck 3 x 10

25k TGU 10 x 2 lr. Didn't time rest periods....took about 30 minutes in total.

push press - 27.5/37.5/46.5/57.5/61.5/67.5/72.5 x 5

90 seconds between sets

started very light but not bad poundage at end.

Romanian deadlift 57.5k 3 x 8
very easy.

Did well on the run up till xmas..solid training and good eating. Had a week off and ate everything in sight!

Power Clean and Press 45k 3 x 8
Power Curl 45k 3 x 8
Plank 1 x 30 secs

light workout

25k C&P ladder - 5 ladder, 3 rungs each ladder, alternated with bw pull up.
25k snatches 3 x 10 lr

25k C&P ladder - 5 ladder, 4 rungs each ladder, alternated with bw pull up.
25k 2 hand swings 3 x 20 in 3 minutes

25k C&P ladder - 5 ladder, 3 rungs each ladder, alternated with bw pull up.
25k 1 hand swings 4 x 10 lr in 2 minutes

PM - 'bear combo' - clean/front squat/push press/back squat/push press - 3 x 6 - light barbel - circa 75lbs.

Good 2 days on diet front. Low carbing this week, will add low GI carbs back next week.

Put a plan together for a solid 3 weeks up until christmas. Going to get my diet in order...read no cheating..and consistent training

AM - 'bear combo' - clean/front squat/push press/back squat/push press - 3 x 6
PM - 25k C&P 4 ladders, 3 rungs per ladder
- 25k snatch 11 x 10 set on the minute

Tuesday night had another yoga class. Today did
25k C&P ladder - 5 ladder, 3 rungs each ladder, alternated with bw pull up.
25k 1 hand swings 4 x 10 lr in 4 minutes

Unfortunately I have not had the time to train this week, but have managed to attend a Bikram Yoga class today. It was pretty hard work and has highlighted a few things I can work on. Will try and make it a regular thing.

3 Hours of Expert Instruction from Scotland only RKC / CKT Certified Instructor

So, you've got the swing, you know the TGU. But you know there's more, so much more.

You want to super charge your training...What Next?

K2 Workshop
Sunday November 30th
12.30-15.30
Energy Gym, Boroughmuir RFC
Colinton Road
EH12 1AS

K2 will focus on -
• Lower Body Drills - KB Squat & Cossack & Pistol
• Core Drills -The Windmill & Side Press, Renegade Rows
• Whole Body Drills - The Clean & Jerk, High Pull and The Snatch
Using these drills we will put together a Metabolic Conditioning Programme that will kickstart 2009 like nothing you've experienced before!

Expect only the highest level of coaching.

• Open to previous workshop participants & experienced trainers ONLY.
If you have not attended a Kettlebell Basics Workshop it is essential you contact us beforehand to discuss your training. This workshop is for experienced participants.

As always, you can expect Mandatory Mobility and BodyWeight Essentials drills to accompany the workshop and supplement your training. Previous participants know they will only recieve the most effective, pratical, functional cutting edge training we can offer. Remember...

"What We Teach Is How We Train"
Investment - £45.00 ROI - The best training around.

"When you need a teacher to show you the Way of the Kettlebell, look no further, Rannoch is your man!" - Steve Cotter, Director, International Kettlebell and Fitness.

"Being a trainer and coach myself, it is a pleasure to be in the presence of a motivational instructor whose passion and enthusiasm shine through...Rannoch provides a clearly progressive introduction to a physical conditioning regime which is functional and intense, I recommend Rannoch's workshops to my students and friends as a wonderfully concise way to learn how short, intense workouts can be built around mobility exercises and Kettlebell drills" - Ger O'Dea - Dynamis Gym

double 32k clean & push press 20 x 2 - set on the minute in 19 mins 18 seconds.

pretty pleased as not done this workout in a long time.

25k kettlebell combo
1 hand swing/snatch/OHS/Clean/Clean&PP - 3 reps per set lr, 3 combos. 30 seconds between sets

brief but pretty good session

Snatch grip deads 57.5k/77.5k/97.5 x 5 k117.5k x 3 132.5kx 2
bodyweight chins 10 x 3 set on the minute