London Kettlebells UK Kettlebells And Kettlebell Personal Training

5mins tossing and swinging 7lb sledge + 20 diagonal power strikes on tyre (10/10)
grippers
8k pistol curls: 10/10
8k BU press: 10/10
bent around a dozen 5mm x 100mm bright nails in IM wraps (much fun - really enjoyed unloading into them)
few 7lb levers
good lower arm stretch :)

proper warm-up

3 circuits of:
10lb sledge levers: front x10 / rear x10 / lat x6
pony clamp: pinky + ring finger crush x10 / 20 sec thumb crush
cocT no set reps: 5x5
coc1 set reps: 3x1
coc2 set atempts: 2x2
cocT no set reps: 5x5

done max 10 sec rest

good stretch + light extender work + quick ice of lower arms

smashing the 1, getting 2 around parallel, just under on first few with both hands :) choked down 10lb sledge feels ok, not great. looking forward to doing it again. all round gauge of grip for me, especially endurance as levers take fair bit of crush too.

This annual event is once again being promoted by Steve Gardener (last years winner). Events are grippers, 2 hand pinch, v-bar, one hand lift and table top wrist curl. Laine Snook has asked if we can hold a bonus event and so we will be having a Rolling Thunder competition at the end of the day so as to give him a chance of pulling a new world record (270+)

The venue is the Whey Consortium Headquarters: unit 1, 5a Hopewell Street, Gloucester, GL1 4HG

For a podcast on grip training and more about the event, check out the following link:

http://www.londonkettlebells.com/podcasts/130407-Mobster.html

To attend the event, contact steve [at] musclemob [dot] co [dot] uk

5k plate - bi curls: 2x10 l/r
5k plate - wrist curls: 2x10 l/r
8k kb - pistol curls: 2x5 l/r
fist press-ups: 2x5
7lb sledge - front lever/controlled decent: 2x10 l/r
7lb sledge - rear lever: 2x5 l/r
7lb sledge - nose lever: 3x3 l/r
7lb sledge - lat lever: 3x3 l/r (really crushing handle to control movement)
8k bu cleans: 2x10 l/r

1 min rest periods (lazy for me)

nice fun workout. i tried to put emphasis on wrists, but really caned whole lower arm and biceps. starting to really control my 7lb sledge on levers now. i am going to work on front lever/controlled decent, ie going from vertical with head on floor, to vertical with head in air and back down, but slowing the decent. stopping the head at horizontal would be a deceptively hard feat. i have been avoiding bending, due to a niggley elbow injury but i am itching to mash some more steel.