Fun workout today with a challenge

[Catrin]

My knee feels MUCH better after my ride yesterday. Today's "Sunday Funday" workout with my group made it feel even better - much to my surprise. It still troubled me during the ride yesterday but at the end of it it felt better than when I started. Not one twinge from it today, even after 300 squats!

Today's "Funday" workout was a blast - in every meaning of the term. This is a session outside of our usual schedule and it is open to anyone who trains with him so the group ranges from 12-25.

Warmup - we lined up and each of us did our favorite dynamic warmup - the only rule was that we couldn't repeat what the person in front of us did.

After we warmed up we did 7 sets of the following after partnering up - one rested and coached while the other did his or her set:

3 barbell deadlifts
3 hang (power) cleans - no break between the two, no putting down the barbell - I am just learning how to do this and while I DID have to take the plates off the barbell, I finally got the form down Deadlifts are one of my favorite things - upper body lifts are quite the challenge for me right now but I am starting to see some response from my body.

Endurance Partnership
(each partnership is responsible for the total number - so one partner starts the first exercise, while the other does the exercise in parenthesis. When, say, the 10 wall balls are complete the partners switch and the second partner starts the pullups counting where the first partner stopped, and so forth until the required reps of the first exercise is completed)

100 pullups/chinups or TRX Rows (10 wall ball shots)
200 pushups on the Bosu (15 kettlebell swings)
300 squats on the Bosu (10 mountain climbers)
400 situps on the Bosu (200 meter run)

I felt wonderful when this was over - it is a different type of workout than we normally do but occasionally he throws something like this at us.