"PAINSTORM XXXI"
Use two dumbbells which together total ½ your bodyweight. Using them, do:
5 Weighted Pull-Ups
3 Man-Makers
10 Pressing Snatch Balance - Left
3 Man-Makers
15 Step Ups - Left
3 Man-Makers
20 Power Snatch - Left
3 Man-Makers
25 OH Walking Lunge steps - Left
3 Man-Makers
30 KB Swings - Both hands
3 Man-Makers
25 OH Walking Lunge steps - Right
3 Man-Makers
20 Power Snatch - Right
3 Man-Makers
15 Step Ups - Right
3 Man-Makers
10 Pressing Snatch Balance - Right
3 Man-Makers
5 Weighted Pull-Ups
Use both DB for man makers, one single DB for the rest.
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Results:
James: 23:36, sub 35# DBs
Monday, January 18, 2010
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2 comments:
oh, I couldn't do step ups the first time due to overcrowding...at 3:00pm on a Monday. So I subbed 1x1 burpees, which kind of sucked. I did the step ups on the back end of the workout, but used both DBs instead holding just one in my right hand. I didn't really have a reason - I just started using two DBs and didn't realize until rep 9 that I was over doing it so I kept going.
Soooo tired...
Just finished: 26:27, ~40# DBs. Found a use for my 15KG plates - DB holders for man-makers. Still tougher than w/ hex DBs.
Glad the reunion painstorm isn't tomorrow.
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