I didn't realize what a grip killer this was going to be. I wanted people to do weighted walking lunges (I almost typed 'lunches') and then thought it would be good to use the same dumbbells for something else, so I added the clean and push-press, then thought pull-ups would round it out well. So they did this:
2-dumbbell weighted walking lunge, one length of the gym
20 clean and push-press
15 pull-ups
Four rounds
Dips
2-KB front squats
V-ups
Wallball
Do each for 1 minute. Break only to call out score and move to next station. There were only two trainees or I would have done it in partners like Fight Gone Bad.
Three rounds.
One minute break in between rounds.
I found that when I come to the gym and do a really hard workout, I don't question it and just do the best I can; but when I'm the one who made up the workout and am running it, watching the trainees do it, I feel bad for making them do something hard. I ought to get over that!
Scott ran this one tonight and I worked out with his 5:00 group.
5 minutes 1-kettlebell snatch; how many reps can you do?
No restriction on resting or switching hands.
I did 95 reps with 16 kg.
Run 400m
5 minutes 1-kettlebell clean and jerk; how many reps?
I did 40 with 18 kg.
Run 400m
5 minutes 1-kettlebell 1-hand swing; how many reps?
I did 107 with 18 kg. I was tired and happy.
As many rounds as possible in 15 minutes with a barbell at about 50 percent of your 1RM press:
Press X 2
Push-press X 2
Push jerk (non-split) X 2
10 jumping pull-ups
I had one trainee in class today and he did 13 rounds.
