On my RPE scale, all of my drills today rated an 8. RPE = rate of perceived exertion. A 1 means the drill is easy shmeezy. A 10 means you need oxygen or CPR. :P
I like 8s. That means I was really challenged and that I really pushed myself. Here's what I did:
Snatch, lower to rack, Jerk - 20 kg (44 lb) - 4 x 4 L, R
-My back was a little tweeky to start. By the second set, it was behaving very well.
Reverse Rows & Hindu Pushups - 5 x 10 each
-The Hindu pushups felt great on my back since you end in a cobra pose.
One Hand Swings - 24 kg (53 lb) - 12 L, 12 R per minute for 10 minutes
-It was very humid today so my hands were sweating like crazy. The first four rounds went pretty well. I did the 12 on each hand. After that, my single hand grip couldn't hold after 8-10 reps, so I'd finish out the 12 with two hands. That means I still did 24 swings per minute, but 4-8 of them were two-handed.
-It took me about 30 seconds to do the 24 reps, so I'd get 30 seconds of rest.
After that, I had my class of fabulous victims. They learned the Turkish Get-Up tonight and did great. I was so proud of them! We have been doing 10 minute swing workouts for the past two weeks, but tonight I upped it to 12 minutes and they all cranked it out. Most of them used heavier kbs than last week, too. I'm also seeing some serious hip snap. I like it! They are all rock stars!!