Chasing Discs

9/18/12 - East Side SC Class

Todays class was small, it was myself Wendy and one other man.  we started off with Bench Presing

Bench

• 5 x 20 kilos
• 5 x 30 kilos
• 3 x 35 kilos

Bench Working Weight

• 5 x 39 kilos - 3 

I made it through all three sets fairly easily.  I struggled on the last rep of the last set but next time I get big boy plates.  That’s right 40 kilos bam.

Then we went outside and did Kettle Bell Swing Shuttle Runs.  I did these last week with Carrie.  You run about 30 yds, do 15 Kettle bell swings, continue running 30 yds, turn around and run back, when you pass by the Kettle Bells again you do 13 swings and so on decreasing by 2 until you get down to 1.  Then its a sprint to the finish.

Shuttle Runs w/ Kettle Bell Swings - 16 kilo KB (15, 13, 11, ….3, 1)

After the runs we had more time so we went inside and did Hip Extensions and Pullups

3 rounds of

• 16 Hip Extensions
• Pullups to Failure (GreenBand, 10 ring) ~ 7 each time

Then we stuck around and beat the crap out of the new punching bag Michael hung up yesterday.  I had way to much fun kicking and hitting it.  My wrist kind of hurts now.  Perhaps I should learn how to properly throw a punch haha