Well, there were a few things actually.
There were some Shoulder Presses that I can recall. I did those and didn't find them to be difficult at all using a 40lb barbell. Next time, I'm kicking up the weight. Maybe 55 or 60lbs. Oh ya...
There was a bit of running. 800 meter run four times for time. Have I mentioned lately how much I detest running? I do! I HATE running! Why, do you think? Shin splints.
There were 75lb Power Snatches. Those things are the devil. What are Power Snatches you ask!
Okay, so I'll admit it, I didn't do those. I saw them and um....scared. Yes, I'm a big wimp sometimes.
There were overhead squats. Ouch! I obviously don't use this kind of weight shown in the video but even just a 20lb barbell is enough to walk funny for a week afterwards.
There were some chest to the bar pull-ups, which I can't do yet. I do the weight assisted pull ups. Love those! My favorite. Some day, I WILL be able to do real pull-ups.
Assisted pull-ups - Katie Butlers Back to Basics Video from fastagent on Vimeo.
These workouts plus a plethora of cardio fun and my undying struggle to master the illusive cross over.