The Tuesday night class did the following strength/power workout:

2 handed swings 40/30/20 using light/medium/heavy kbs

Those were followed by 2 kb front squats

15, 10/9/8/7..../1, 15 squats with 2 moderate kbs, then a descending ladder with 2 heavy kbs

Next up they did pushups and renegade rows. The pushups were done on the bells.

10 pushups & 10 Renegade rows

8 pushups 8 Renegade Rows

6 pushups 6 RR

4 pushups 4 RR

2 pushups 2 RR

 The rest time between all of the sets for all of the exercises was 1 to 2 minutes, whenever they felt ready.

The last part was heavy snatches, they were to do 3 sets of 3 to 5 reps as heavy as possible.

Bekah, a petite young lady snatched the 16k for 5x5. She attempted the 20k but wasn't quite there.

Pete snatched the 32k, Jerry 24k, Aaron snatched the 24k for the first time and Tamas did the 24 as well.

Congratulations to them on hitting new records in the snatch! 

Here are the results of today's evening workout, Bitchin Betty

5 presses each arm

10 snatches each arm

15 swings each arm

as many times as possible for 20 mins, followed by 5 mins of as many pushups as possible. Finishing with the 4 minute plank dril

Today they ladies couldn't decide what they wanted to do. I was going to let them decide but since they couldn't I pulled a rabbit out of my hat.

Tabata thrusters 2kbs racked, squat and explode up driving the bells over head 15sec work, 15 sec rest 4 mins total

rest 2

Snatches 15sec work, 15sec rest, then switch arms & repeat 12mins total time. Try to maintain your pace. You should be going as fast as possible. This is hard style snatching. Short, powerful movements. Ideally getting 10 to 12 rpms.

They were complaining about their tired arms  

 Sandbag bent rows - 3x10

sandbag shouldering & squat 3x10 alternating sides each time (so really 5 reps per side per set)

Prowler pushes - 30 sec low post, rest 30 (the other person goes), then 30 sec high post & rest 30 sec while the 2nd person goes. 3 sets.

 Much fun, especially watching people rive the prowler in to the wall. Of course they didn't have shoes on so getting traction on the carpet was tough.