As we walked into the gym we were discussing what hurt worst from Tuesday’s workout.  My shoulders hurt but my inner thighs were screaming.  So guess what the workout is focused on?  Yep, shoulders and thighs!

We had severe storms the night before and the gym flooded.  Part of it had the mats torn up to let them dry.  But the show must go on!

The warmup was a 400m run followed by 3 rounds of 10 kettle bell swings and 5 squats.

Our strength was snatches.  That’s taking the bar from the thigh to over head.  I did 60 lbs.  I wanted to get more.  My max is 65 but not today.

The workout was 21 reps then 15 reps then 9 reps of:

  • Overhead squats – Hold the bar overhead and squat.  I did 45 lbs.
  • Slam balls – Take a small weighted ball (20#) over head and throw it down.  Squat and catch it on the bounce.

I did it in 4:26.


I went in Sunday because I have some classes to make up from being on vacation.  I like Sundays because you get to pick what workout you want to do from all the ones offered that week.  I intended to do one with a lot of running.  For the warmup we did a 400 m run and it was really hot out.  I changed my mind.  The Sunday class is at 10:30.  It reminds me of one benefit of working out at 6 AM.  The gym is not air conditioned so the morning are not quite so hot.

My workout was as many rounds as possible in 3 minutes of:

  • 3 Squat Clean Thrusters – Bar from floor to shoulders while squatting and then stand up and press it overhead.  I did 55#.
  • 6 Burpees
  • 9 Back Extensions

After 3 minutes you rest 1 minute.  Repeat this for a total of 5 sets.  I ended up doing 128 moves in the 15 minutes of work.  Those thrusters got heavy quickly.  I ended up tearing up my right hand because I didn’t have my gloves with me since I thought I was going to be running.


3 mile walk


Our warmup started with running with a 35# plate.  We had partners so we passed it off to each other.

Our strength was hang squat cleans – bar from thigh to shoulder while squatting.  I have a hangup at 95# on this move.  I did it once almost by accident but haven’t been able to do it since.  Today I was determined to work up to it.  I did 55 then 75 then 85.  No problems.  I went up to 95 and couldn’t get close.  I figured that was stupid so I went to 90 to sneak up on it.  No problem.  I put the 95 back on and did it fine.   I remember when we were doing competitions in March and April I couldn’t get close to doing this weight.  I’ve been thinking that I haven’t been progressing in strength much lately but maybe I am.

The workout was:

  • 500 m row
  • 10 man makers – Take 25# kettlebells on the ground.  Get into pushup position with your hands on them.  Do a pushup.  Lift one kettlebell to your shoulder.  Put it down and do a pushup.  Lift the other one to your shoulder. Put it down.  Stand up.  Lift both kettlebells to your shoulders.  Squat and then press them overhead.  That’s one.
  • 500 m row
  • 20 burpees
  • 500 m row
  • 30 sit ups
  • 500 m row

I did it in 19:58.