Last Saturday I was really pressed for time. I wanted to get some training done but didn’t do a great job planning my day. As a result I had about 35 minutes available to train. Though that might be enough time for certain training goals it wasn’t for what I had in mind to accomplish. Rather than give up, I did a little circuit using the famous 10,8,6,15 protocol made popular by Vince Gironda and threw a hard cardio minute in as well. It looked like this:
- Snatch High Pulls – 135 x 10 (60%)
- Dumbbell Bench – 65 x 10 (60%)
- Neutral Grip Pullups – 10
- 1 minute on stepmill @20
- Snatch High Pulls – 160 x (70%)
- Dumbbell Bench – 80 x 8 (70%)
- Medium Grip Pullups – 8
- 1 minute on stepmill @20
- Snatch High Pulls – 185 x 6 (80%)
- Dumbbell Bench – 95 x 6 (80%)
- Wide Grip Pullup – 6
- 1 minute on stepmill @20
- Snatch High Pulls – 115 x 15 (50%)
- Dumbbell Bench – 50 x 15 (50% ish)
- Close Grip Chins – 15
- 1 minute on stepmill @20
I did this in just about 15 minutes. It was deadly and I spent the next 30 minutes in a daze trying to decide if I was going to throw up, pass out or both. Luckily I did neither. Running on the stepmill for 1 minute each round was probably the thing that made this the hardest.
Give this a try if you are pressed for time or need to change things up some day. Or do it regularly and try to add weight and/or here and there when you can.
