INDUSTRIAL STRENGTH LONDON

What a great session this afternoon, new faces, all good people, a fantastic blend of individuals who all had something to offer, things were learnt and heat was generated.

I've had a bad week with a full on virus and a week off work which has left me feeling as weak as a new born lamb. Consequently I thought it best if I just showed my face and recorded events on my camera rather than get too involved and stunt my recovery.

Shame my camera broke down! Thankfully Balance's camera was at hand and I got a few shots in the end.

It was great to watch and make little contributions here and there but then sit back and watch the crew feel the pain.

Joint mobility

-many thanks to Svetlana the "Kettlebell Mistress" who loves to add her unique hand flourishes at the end of every move - part flamenco part Bollywood!

Bodyweight flow

-everyone helped to build this piece up but James Bower kicked it off with some fluid moves for a 3 minute warmup all from standing.

From here a cocktail of moves was introduced one step at a time. Until we (they) were ready to choose from the moves and flow through a 10 minute continuous movement piece. Standing into ground work, transitions from leg emphasis to upper body, the core is ever present when you move right but it got taxed specifically as well.

Should be an essential ingredient to everyones physical programme and taking inspiration from contemporary and street dance, gymnastics, gynastica natural, Brazilian jujitsu, capoeira, pencak silat athletics and some more traditional metabolic primers like tuck jumps and burpees.

Strength -

James had suggested we make sure we have a strength segment so after the flowing moves a strength circuit was put together. Stephen Craib had kindly brought his Rings along with him so they were rigged to the ceiling.

The idea was to keep the reps low and the intensity on the high side with 5 rep efforts.

There were 4 stations:

1. Pistols
2. Static L sit holds on the rings
3. Pull up - from regular to pliometric clap pullups, muscle ups and pull up and reach to ceiling.
4. Handstand pushups

Final phase strength endurance intervals:

2 x 6 minute circuits
12 drills each of 1 minute duration.

6 up in the studio, 6 down in the gym.

1. Kettlebell snatch
2. snatch other arm
3. Bear crawl
4. Kettlebell cleans
5. Med ball skull crusher (not the bodybuilding tricep blaster but the slam of the ball from overhead into the ground. Like you want to crush a skull, someone elses).
6. Sandbag slam - clean to shoulder and slam to ground.
7. Cable rope pull from plank
8. Precision jumps/depth jumps. From bench to low platform.
9. Grasshoppers
10. Press up
11. Kettlebell snatch
12. Sledgehammer slam into tyre.

A good metabolic conditioning piece to precede a stretch off and a 45 minutes of talking and socialising.

Thanks to everyone who pitched up and special thanks to James Bower who led the charge.

Photos coming soon here and on facebook......

NEXT SESSION SUNDAY MARCH 15th