Saturday 31 May Workout: Kettlebells and Combat Conditioning

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness


Kettlebell Workout:

Tabata KB Swings:
20 secs as many swings as possible. 10 secs rest.
Repeat 8 times against a running clock.
Takes 4 minutes.

Circuit:
5 Deadlift
5 Sumo Deadlift High Pulls
5 Front Squats
5 Bullhorn Push Press.
5 Thrusters (Front squat to push press)

All completed consecutively. When all exercises are done ONE round is complete.

Either: Set yourself a set number of rounds to achieve and time yourself and note.

Or: As many rounds as possible (AMRAP) in 12, 15 or 20 minutes.



PM: I headed down to the Kodokwai Judo Club in Tyne Dock where the format of the session I took part in was:

Warm up:
3 mins randoori (full contact sparring) Tachi Waza (Stand up combat)
3 mins throwing onto crash mats

Repeated 6 times

3 mins randoori (full contact sparring) Ne Waza (Groundwork/Grappling)
3 mins technique work Ne Waza

Repeated 6 times.

Cool Down.

A total of 36 mins cumulative full contact sparring with other dan grades.