Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness
benjaminw@hotmail.co.uk
Photo of the day is the goblet squat performed with a dumbbell. A good alternative or if you're still waiting to take the plunge and buy a kettlebell.
After warming up with Tabata Intervals on the Concept 2 Rower (8 x 20 secs on, 10 secs off)
Lowest Score 104metres
A big day on the most misunderstood compound exercise of them all:
20x OHS (Overhead Squat) @ 65lb
20x GHD Sit-up
30x Front Squat @ 95lb
30x KTE (Knees to elbows whilst hanging from rings or bar)
40x Back Squat @ 135lb
40x Sit-up (feet anchored)
50x Goblet Squat @ 45#lb
50x Atomic Sit-up
Many thanks to Jack Lovett for creating a great lifting facility at Spartan Performance. See link at bottom of site
Graeme: KB Intro:
A warm welcome to our latest athlete Graeme who took his skills out of the Muay Thai ring and "Entered the Kettlebell"
Technique Work on KB Swings and Squats:
3 min Tabata round on swings.
Lateral KB Circuit: Deadlift/Deadlift High Pull/Front goblet squat/Overhead Press/Thrusters.
A cracking effort first time out of the box! I sense great things to come.
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