Katie Dawers, instructor at On The Edge Fitness in Encinitas, designed this great class I had to share with you all. The beauty of this workout is all the strength exercises stay between the rep ranges of 1-5. The high intensity exercises are higher reps of 6-8. At On The Edge Fitness we all agree anything over 5 or 6 reps starts getting in the high rep category.
I will explain the workout below since it may be hard to decipher from this photo. Not that there is anything wrong with Katie's handwriting. It's definitely better than mine. :-) Personally I used the 16kg's for the Double Presses and two 28kg's for the Single Leg Deadlifts for the workout. I also used between the 28 and 32kg for the Squats depending on how I felt for that round. I completed the 5 pull-ups for each round instead of doing 1 arm rows. High Pulls I used the 18kg and the 20kg. Swings I used the 32-40kg and the snatches I stuck with the 18kg.
Directions: Go through the entire list of exercises. Refer to the photo to see how many of each exercise you will do. IGNORE the number written on the right of the exercise. That was me tallying up how many TOTAL reps I did for the entire class.
1 rep of Double Presses
2 reps each side of Single Leg Dead Lifts
3 reps of Squats
(you get the picture.)
Your reps look like this. Refer to the photo to see how many of each exercise you will do.
First Round 1,2,3,4,5,6,7,8 (8 being 1 arm snatches. That's 8 on EACH side)
Second Round 1,2,3,4,5,6,7 You end at the swings
Third Round 1,2,3,4,5,6 You end up doing 6 high pulls on EACH side
Keep going through until you are at 1.
Then if you have anything left or time left, put yourself through a 4-8 min Tabata drill of ropes or light swings! Enjoy!!