September 30, 2008
October 3, 2008

“…focus on body awareness, precision and control are incredibly beneficial” says Tom.

Warm-up: 3 times through:

20 squats
5 dive-bomber push-ups

3 times through:
10 hollow rocks
10 back extensions

What are Hollow Rocks? Take a look!

Workout: Pseudo-Chief!

Complete as the following circuit as times as possible in 3 minutes for 5 rounds total:

3 DB Power Cleans
6 Push-ups
9 Squats

Skill Work/Finisher: Knees to Elbows

Because we didn’t get enough of them when Steve O. covered class, we finished the class with 30 K2Es. Remember try not to swing when getting your knees up!

Post loads and scaling to comments.



  1. CFDC Maiko says:

    Before I forget –

    Used 30#s DBs for the workout and did Squat Cleans instead of Power Cleans. Not sure why I can’t Power Clean with DBs since I can power clean 60# with a barbell. Completed the circuit 3x for each 5min round. DBs were f%ckin heavy! Missed out on the K2Es, chatting with Mike!

  2. Chris says:

    50# DBs for the first 3 rounds, 55#DBs for the last 2. Mistakenly did squat cleans through-out the first round and maybe 1/2 of the second – serves me right for not listening closely enough at the beginning of the workout.

  3. tomandami says:

    I don;t know what it was about my energy level yesterday or this work-out but the class kicked my ass. I did 50 lbs and just tried to keep up with Maiko – and Maiko got low, low, low, low . . . .

  4. CFDC Maiko says:

    LOL, Yeah I think after the first round I was just dropping instead of pulling myself under the weight. The Cleans killed whatever fuel I had early on. And 50#s?? That’s F%CKIN Heavy!!! And I can’t believe Chris bumped UP the weight for the last few rounds. You guys are crazy!

  5. Used 25lbs the first round, then switched to 20’s for the second round cuz my elbow started bothering me. But then switched back to 25’s after I heard Maiko was only getting 3 times per round and thought I was going too easy on myself. Thanks Maiko! 🙂

  6. reggie says:

    Used 45# dumbbells throughout the workout. This workout and Sunday’s workout were good ones for me. 🙂