1 KB Press L/R
2 KB Push Press L/R
3 KB Jerk L/R
4 KB Swing L/R
* All the above are single arm exercises.Use the heaviest KB that you can press for all exercises.
Here is a quick look at how the KB Jerk is performed with precise form.
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A historic Day !
Sam doing Pull-ups for yesterday's wod
First of all, a big congrats to Sam for tremendously improving. In August, Sam only managed 5 rounds of 10 Goblet Squats and 10 pull-ups AMRAP in 20 mins. However yesterday, he killed it and did 13 rounds of it. In 3 months , he managed to increase it by 8 rounds. Sam wasn't the only one improving. Ben Yue increased from 5 to 11 round and Juan too. From 10 to 13. Well done guys. I can't tell you how excited we are when you guys are improving. Keep it up !
Well , like the title of this post, today is a historic day! Our celebrity owner, Jonathan Wong would be on the air today and hopefully half of Malaysia would hear about Pushmore. It will be on the business radio station TODAY at 10:00 AM. Its an interview for BFM 89.9 on their "Open for business " segment. You can tune in via radio on 89.9 FM or you can stream the live broadcast via www.bfm.my.
So take time off whatever you are doing and tune in! Make us proud Jw!
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300 Burpee Challenge : 28 Burpees
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