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!
Tonight was the second night of the new session. We did an extensive weightlifting style warm-up using PVC: shoulder pass-throughs (shrug and pull the bar ends apart the whole time); the Burgener warm-up several times through; more pass-throughs; additional overhead squats; and several run-throughs of the press, pushpress, jerk progression. This was before we picked up the kettlebells. Everyone was sore so the more lightweight warm-up, the better.
We reviewed last week's exercises, the deadlift, two-hand swing, and goblet squat. We learned the one-hand swing, press, and push-press. The workout:
1-hand swing, 10 per side
Push-press, 6 per side
15 air squats, touch the medicine ball (as a depth gauge)
5 rounds or 15 minutes whichever comes first.
People pushed themselves but stayed safe. I was watching back position, hip extension, and shoulder stability in the push-press. Afterward we played around with pull-ups, using ring-rows, rubberbands, jumping, and kipping.
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.
