I know of no such thing as genius, genius is nothing but labour and diligence.
–William Hogarth
Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm
30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-ups
Heavy Metal
Overhead Squats
15, 15, 15
30, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups
Gym-Nasty
Weighted Step-ups
10, 10, 10, 10, 10. each leg
30, 20, 10 reps for time of:
Walking Lunges
Pull-ups
V-ups
Great to be back in the gym working out with you guys (even though I was coughing up a storm).
Single arm DB OHS were good – really need those to help my weak shoulder flexibility. Those are also good as they expose any problem areas in the squat. They are at the top of my suck list so obviously I will continue to work on them.
HB metcon felt ok. Didn’t push it 100% as I was having trouble breathing (f*ckin cough). Lunges also on the suck list – left side harder than the right. Pull ups felt great – broken up as 20-10, 20, 10. V-ups were v-ups.
While were on the subject of suck list, I thought I’d list mine. I feel its good to get the items out there so they can haunt us publicly:
single arm squats
lunges
rowing
jerk (push and split)
deadlift
turkish getup
pistols
power snatch
Dear Sam & Keith,
I freaking love my headband and thankfully you picked a color that matches most of my fabulous workout get-ups; perfectly accents my big beautiful eyes; accentuates my voluminous rear, while trimming my waste line and placing attention back on my better parts like my Godzilla pecs and bi-ceps; helped my numbers go up and down in all the right ways; and best of all, reeks of Sam & Keith love.
Thank you!
HM – 19:51 @65#
Great idea on the suck list Joey! I’ve got too many weaknesses to list ALL of them, but the worst are:
Push-ups
Skin-the-cats
Rope climb
Deadlift, step-ups, walking lunges, and pretty much anything relying too heavily on my weak posterior chain!
1500m finswim