There was nothing especially Christmasy about the kipping we did today. Or the deadlift speed work. Or the rope climbs. Or, in fact, the kettlebell swing finisher. But I felt a need to shoehorn a Christmas reference in there just to stay festive.
My last session before the big day and just in case you want more detail, looked like this:
Mobility warm up.
Deadlift – dynamic effort – (50% 1RM): 2-2-2-2-2-2-2-2-2-2-2-2-2-2 (that’s 14 btw) – 45-60 second rest
Kipping technique and practice
Rope climb technique and practice
Finisher of 3 mins maximum Russian kettlebell swings
The strength component was speed work today, improve sticking points and force production. The skills was all about giving the class some kipping practice – a popular choice since most people either want to clean up or finally attain a pull up. This was followed by more hand misery in the form of rope climbs and progressions.
This was all finished off with a quick kettlebell competition of max work in 3 mins. Congratulations to Jennie who emerged champion with over a 100 swings with the 16kg and a close second of Alex with 100 with the 32kg!
So a final note on my music policy in the classes. I tend to select a number of different funky house podcasts to entertain my early risers with. It is NOT my fault if the podcast happens to have a remix of the latest Cher song on there! Thanks to Ruairi for pointing this out, after this and you making fun of my (manly) ear muffs some weeks ago I feel the need to spend the festive period getting tattoos and swearing a lot. I shall return with my head held high. Go TEAM.