A good friend of mine, and fellowenthusiast joined me today for a lunchtime workout. She has taken a new job which requires a LOT of heavy lifting (of people) in a medical setting - and had missed some heavy lifting, as well as some intense cardio. Here's what we did:
Short-style "Das Kettle"
10 2 hand swings
1, 5 presses on the right side, 1 , 5 presses on the left side
1, 5 front squats on the right side, 1 5 front squats left side (or 10 squats)
5 snatches each side
Do this with your lightest bell, then move up, and up, then up again if you can. For example here's what we did:
She started with 8 Kilos, then 12 Kilos, then 16 Kilos (and had not snatched 16 Kilos before - but did BEAUTIFULLY, I am SO PROUD!)
I started with 12 Kilos, then 16 Kilos, then 20 Kilos (push pressed then negatives on the presses)
After that bit of fun, we eached grabbed a small-ishthat we were comfortable doing high rep snatches with ( , ) and started on a micro mini version of the DOE Man Maker workout:
50 snatches (25r, 25l) then jog for 1/4 Mile
We did this sequence twice, then walked it off on the way to theand dip bars. After this, we nearly devoured an innocent subway restaurant.
Here's an article about the real DOE Man Maker Workout