15 thrusters @ 65 pounds
20 (10 x L,R) spiderman crawls
25 bent over rows @ 65 pounds
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| Bent over rows, courtesy of Iron Workout |
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Friday, January 28, 2011
01/28/2011 Workout
3 rounds for time of:
15 thrusters @ 65 pounds
20 (10 x L,R) spiderman crawls
25 bent over rows @ 65 pounds
Post results to comments.
15 thrusters @ 65 pounds
20 (10 x L,R) spiderman crawls
25 bent over rows @ 65 pounds
Post results to comments.
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This is helpful:
ReplyDeleteThrusters with a barbell http://www.youtube.com/watch?v=4OhqIGYqELk
Thrusters with dumbbells
http://www.youtube.com/watch?v=0oGfy530AuI&NR=1&feature=fvwp
I did this routine in approx 14 minutes with slight modifications to accommodate my fitness level (and protect injury). My workout consisted of the below:
ReplyDeleteTHREE ROUNDS OF:
15 thrusters @ 45 lbs*
20 bent over rows (instead of 25) @45 lbs*
25 spiderman crawls on Jacob's Ladder (this is easier on my shoulder than on the floor, but still hard. see JL at http://www.jacobsladderexercise.com/)
*I did 45lbs instead of 65lbs, which was too much for that many reps for me (I can only do 65lbs for about 8 reps., so I lowered the amount)
Subsequent to this I also:
1. Ran one mile at 6.5mph and walked a 1/2 mile at 4mph.
2. Shoulder flies (3 sets, 10 reps, 10lbs)
3. Leg curls (3 sets, 25 reps, 40 lbs)
4. Calve raises (3 sets on each foot, 100lbs, 12 reps).
5. Shoulder press machine (3 sets, 60lbs, 10 reps).
6. Back row (3 sets, 120lbs, 10 reps).
7. Shoulder cable rows (3 sets, 15 reps, 40lbs.)
8. Leg extensions (3 sets, 50lbs, 10 reps)
10:14
ReplyDeleteAs Rx'd.
14:40 at 45lbs. Thanks for the videos, Matt!
ReplyDelete