Wednesday, December 10, 2008

20% BW

3L / 3R Presses
5L / 5R Uni-Lateral Rows
5L / 5R Pistols (assisted if necessary, work with a partner if necessary)

12 Rounds

Use atleast 20% of your bodyweight for the presses and rows. Focus on form. For the pistols use a partner or assisted variations.

11 comments:

Brooks A said...

Painstorm is going to be so brutal, what is the weight for the thrusters?

Pamela MacElree said...

Thrusters 95lbs

I guess we're not planning on subbing the run since it's raining???

Brooks A said...

yeah 100ft bear crawls

Kate said...

Can I just say I went to a "body sculpt" class at 12th Street Gym yesterday and (a) I was the only one not wearing form fitting clothes, but (b) I am pretty freaking sore today. I like to qualify before I come to Painstorm.

Pamela MacElree said...

uhm, did you say body-sculpt? i'm so disappointed.

run in the cold rain or do bear crawls...tough choice.

Kate said...

Pam, I dare you to go to that class and then tell me you are still disappointed. We did so many single leg squats (the instructor was ripping out pistols like it was going out of style) that I lost count.

Pamela MacElree said...

How ironic...today's workout is loaded with single leg squats.

Gregory K said...

Kate, are you cheating on us?

Erica said...

total cheater!

I'm going to do a sort of half assed Painstorm because it'll be my first workout post-illness. But don't worry, I anticipate being in pain nonetheless.

Kate said...

It was just a first date, Greg. Hardly cheating on (all of) you! It didn't mean anything to me.

Pamela MacElree said...

Yep, that's how it starts.