400 Meter Sprints, Clubbell Work and Convict Conditioning...

My training looked like this:

• Run 400m
• 30 Kettlebell Snatches - 16kg
• 4 Rounds For Time: 18:43

Then I did some work with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


•50 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I finished with: Uneven Pull Ups - 20 each arm - 40 reps

My grip was gone after the 250 clubbell reps. It was hard to hold the bar with one hand as I tried to pull 160lbs on the uneven pull ups.