variety cardio

We are about to begin the 12-Week Spring Swing program. So, I thought some variety was in order today.

We started with 1-leg Deadlifts with very light weights (sets of 3 reps ES) and proceeded to heavy sumo-style deadlifts (sets of 5 reps).

The cardio routine was:

5 reps 1-Hand KB Swing Left Side
5 reps 1-Hand KB Swing Right Side
5 reps KB Curl
1 rep ES Up & Down

5 reps ES Clean & Press
5 reps ES KB Rows
1 rep ES Up & Down

5 reps ES Snatch
5 reps Each way Halo
1 rep ES Up & Down

We did 4 sets of this without rest. I used a 35lb KB but it was too light for much cardio.

We finished with some ab work - plank on a swiss ball. Cool!

KB 300

Usual Z-Health work prior to class.

Worked out with class. We did 4 rounds of the KB 300. This routine has LOTS of snatches and getups.

Finished with ab work and 2 mins plank

Wednesday Workout - Week 2

Worked out with class this a.m.

After some warmup swings, presses, snatches and getups, here is the body of the workout:

1 swing + 1 clean + 1 squat + 1 press + 1 snatch left side (this is a circuit)
repeat circuit on right side
1 pushup (all continuous)
Rest 2 minutes

During rest, performed various Z-Health drills

1 circuit left side + 1 circuit right side + 1 circuit left side + 1 circuit right side + 2 pushups
Rest 2 minutes

1 circuit left
1 circuit right
1 circuit left
1 circuit right
1 circuit left
1 circuit right
3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups
2 minutes rest

repeat circuits 5 each side alternating + 5 pushups
2 minutes rest

repeat circuits 2 each side alternating + 2 pushups
2 minutes rest

repeat circuits 3 each side alternating + 3 pushups
2 minutes rest

repeat circuits 4 each side alternating + 4 pushups

Finished with ab exercises: ab wheel, hanging leg raises, & plank.

Heavy Bells

Taught regular class today @ 6:00 a.m.

Did mobility work, a few presses (up to the 32 kg)
Worked on deadlift technique. Finished with snatch ladders. Worked up to 32 kg snatches.
Finished with some R-Phase work and plank.

Total time: 1 hr.