Thursdays workouts.....

I started my training this morning with 6am Spin class. I haven't been Spinning much because I've been focusing more on getting Girya's makeover fininshed and I don't have time for every-frickin'-thing......

I teach my Beg/Inter class from 7:00 to 7:30am and usually let them stay 5-10 minutes longer, if they want, as I warm up with my next class. My weekday classes @ Equinox are not very well attended as the Club has not promoted the classes, or me, very well, and I haven't pushed it for various reasons. But anyway, for now I have 2 advanced students on Monday, and on Thursdays it's just me and Brian.

Here was the "meat" of our workout today, which is a heavy day that includes, many times, doubles (like today), cleans, presses and squats. I used double 12's & 16's, and Brian used double 16's & 20's.

#1
10 dbl sw w/12kgs, 15 sec work, 15 sec rest
10 dbl sw w/16kgs, 15 sec work, 15 sec rest
7 dbl cl, dbl press w/ 12kgs, 30 sec work, 30 sec rest
6 cl sq L w/ 16kg, 30 sec work, 30 sec rest
6 cl sq R w/16kg, 30 sec work, 30 sec rest
4 min total

#2
10 dbl sw w/12kgs, 15 sec work, 15 sec rest
10 dbl sw w/16kgs, 15 sec work, 15 sec rest
7 dbl cl, dbl press w/ 12kgs, 30 sec work, 30 sec rest
5 dbl cl sq w/16kg's, 30 sec work, 30 sec rest
3 min total

Repeat 4 x, alternating rotations #1 & #2 (8 rotations)

Total workout 28 minutes

We set 4 bells (2 of each weight) next to eachother, and then moved to the bells we needed for the combinations we were doing. We ended the rotations with the last combination of dbl cl squats with our 2 heaviest bells....whew!

I had do do some extra dbl cl presses, since I missed my "strict press" workout with Mark yesterday, so Brian had no choice but to follow suite. I really liked what we did, and instead of explaining it, I'll tape it for one of my future DVD's!

Got to 9:15am Bikrams yoga.....it was weird, but I got my practice in for the day....maybe I'll explain another time.....