Monday's class

Didn't get enough sleep last night. Too many house guests for the upcoming new baby's arrival.

Worked out with the class this morning. Here is the workout:

1. 1-Leg Deadlift - 3 reps x 35 lbs each side
2. 1-Arm KB Rows - 3 reps x 53 lbs each side
3. 1-Arm KB Lying Press - 3 reps x 53 lbs each side
4. 1-KB swings: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 5 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB snatches: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side

Repeat first 3 exercises
1-KB swings: 10 reps x 53lb KB each side PLUS
1-KB cleans: 10 reps x 53lb KB each side PLUS
1-KB snatches: 10 reps x 53lb KB each side

As the workout progressed, we made the rows more difficult by doing them "renegade" style .... then we started doing them and lifting one leg.

We varied the 1-Leg Deadlift each set: in front, inside, outside, etc.

Regular Class

Regular class at 6:00 a.m.

Finished with an interesting ballistic set:

At the top of the minute we did
1H Snatch 16 reps (first 4 minutes)
1H Swings 20 reps (last 10 minutes)

total 64 snatches and 200 swings in 14 mins with 53 lb bell.

Finished up with ab wheel work.

Total time: 1 hr