| Location: |
Gym Jones QC |
| Workout Type: |
Circuit |
| Description: |
Workout: "Jackie EP" 750m Row + 40x Thruster @ 45# + 20x Pull-up (two rounds)
Workout: 50m Flying Burpee (execute standard Gym Jones Burpee with strict Push-up, instead of jumping up with a clap, Broad Jump forward, after landing stand up to full extension, repeat) + 50m Farmer Carry @ 1x 53# KB & 1x 72# KB + 10x Pull-up, three rounds
Workout: Deadlift @ bodyweight + Pull-ups + Ring Push-ups, 12-11-10-9-8-7-6-5-4-3-2-1 reps of each
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| Notes: |
Row, Thruster, Pull-up:
TR = 20:01
MW = 16:02
Flying Burpee, Farmer Carry, Pull-up:
James = 9:16
DL, Pull-up, Push-up:
H = 31:24 @ 195# (Pull-ups and Push-ups on rings)
After the "Renegade Man-Maker race to 30" workout last Friday a few e-mails came in asking about the movement. I'm not sure who deserves credit for creating it but my friend Isabel described it over the phone and this is what we came up with. I am not certain this is a correct interpretation of the original movement but it is certainly effective. |
| Photo(s): |
G, start position for Man-Maker
From Press, drop to the floor same as for a Burpee
Do a Push-up
Row with each arm, displace the body laterally as little as possible
Following the second Row place the DBs together so the feet may be snapped forward on either side of them into a deep Squat position
Clean the DBs
From the rack position do a Push-Press or Push-Jerk (if necessary) to return to the starting position, repeat
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| Location: |
Gym Jones L.A. |
| Workout Type: |
Circuit |
| Description: |
Workout: 10x One-arm Overhead Lunge (Forward) @ 40# DB + 10x One-arm Overhead Lunge (Backward) @ 40# DB + Row 400m, five rounds
Bonus: Get-up @ 40#, 5x each side |
| Notes: |
Overhead Lunge, Row:
Steve W = 15:50
TGU:
Steve W = 1:53 |
| Photo(s): |
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| Location: |
Gym Jones S.D. |
| Workout Type: |
Power |
| Description: |
Workout: Row 500m |
| Notes: |
Row:
Steve S = 1:37 (4-second improvement, "heading in the right direction") |
| Photo(s): |
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