Saturday and Monday

Saturday - KB Class

We had a ton of people and just barely enough KB's. Everyone had 3 KB's a light, medium and heavy bell. I used a 12 kg, 20 kg and 24 Kg.

Set 1 & 2 - 10 snatches with the 12 Kg, 5 snatches with the 20 kg and 2 snatches with the 24 kg
Run a lap (1/3 a mile) after each set

Set 3 - Dead snatches with the same rep scheme with a run lap afterwards

Set 4 - Dead high pulls, same rep scheme, run a lap.

I wanted to work on their "hip pop" and their ability to overcome the big weights. That is why the dead stuff. I have found though that they can't grasp the "dead" work until they have done some regular snatches with swings, hence the first few sets. Also, I did the high swings second because if I had done them first they would have been too tired to do the full snatch at the end. Everyone was pretty beat up when we were done.

Monday - Cardio and Strength Training

I was going to run this morning but my ankle is locked up so I didn't think that was a good idea. Instead I did 35 minutes on the stair climber and 25 minutes on the elliptical and read my book.

For training Marc had us do this circuit:
Squat press on the Body Systems Squat Machine - 8 reps
Suspended Push-ups - 8 reps
DL w/ 154 KB type thing - 5 reps
Reverse Bench w/ 20 lbs. - 8 reps
Step ups on a high box pressing 10 lbs. overhead - 5 reps a leg
DB flys w/ 12.5 lbs - 15 reps
Low, sumo, bodyweight squats under a bar - 10 a leg

We did the circuit through about 5 or 6 times in an hour.