Conditioning

Dave Lipson

Today is purely conditioning day, which for the moment is me joining in my kettlebell and row class, it's one hour long.  This is roughly what I did, it might be different but I usually can remember what the class was.

AMRAP 4 minutes - 10 KB Swings, 10 KB Tricep extensions (20 kg)
AMRAP 4 minutes - 10 KB Power Cleans, 10 KB Push Presses (16 kg, 2 of them)
Row 10 strokes on rowing machine, once 10 strokes is complete do 12 alternate KB swings (6 per side, 20 kg), continue until 600 metres has been covered.
AMRAP 4 minutes - 10 Legs elevated Floor press (16 kg), 10 Sumo Deadlift High Pulls (20 kg)
Row - 3 sets of 150 metre sprints (28, 29, 29 seconds per sprint)
AMRAP 4 minutes - 12 through the leg swing, 12 reverse lunges (20 kg, 6 per side)
3 Rounds - 20 Floor presses (16 kg, classes choice), 10 calories on rower

I believe that is it, it was a tough class, as usual.  The emphasis seemed to be on my arms today for the kettlebell portion, the rower usually gets my quads anyway.  Good class!

After my class I polished off a big bowl of lamb and rice, mmmm!!