Cleans

Happy hour

20 swings
20 situps
20 double unders
x 5

Jo got her first, albeit slightly assisted muscle up :)

Friday morning

5 overhead squats
10 ring pulls
15 situps
20 double unders
x5

Broken Elizabeth

9 cleans
9 dips
x5

Intro's

When are newbies join us, we do obviously cover the big 9 fundamental movements which form the core of our training, but it's also important to introduce the intensity on a gradual scale, keeping the first wods after movement tech short, emphasising form whilst controlling the intensity. Jo and Em on their last MQ session did two rounds of FGB.

Blame Davie

I asked Davie for some kettlebell workouts-I like the way he programmes and its good to have a fresh set of eyes look at our workouts and suggest stuff, Davie's done a great deal of work with kettlebells and also has competed in the UKKA kettlebell championships-which he won in 07.

He programmed:

Pick favourite kb, Betty, Pikey, Troy etc
suitcase deadlift with kb 100m
20 swings
waiters walk with kb 100m
20 squats
three rounds.

OHS

Overhead squat
3,3,3,3,3.

row 200
10 situps
10 pressups
amrap 15 mins.