Home:
- 30 reps double kettlebell snatches (KB2x53)
- 20 reps double kettlebell snatches (KB2x62)
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Home:
- 35 Manmakers (DB2x40)
I have seen a number of variations of Manmakers over the years. The below tutorial, put out by SEALFit, is my personal preference for the Manmaker movement:
Home:
- 40 double kettlebell clean and presses (KB2x62)
Gym:
- 5 x sets of 1000 meter rows. 0:30 seconds between sets. All sets between 4:15-4:20.
I’m a long way from when I was able to do 1000 meters on demand in less than 4:00, but at least I’m able to get back into rowing again. The cortisone shot has been like magic.
Weight 227.1 pounds.
Home:
Dumbbell (DB), weight plate (PL), and/or physioball based:
- 03 sets alternating chest presses on physioball (DB70)
- 03 sets crunches on physioball (PL45)
- 03 sets alternating shoulder presses on physioball (DB55)
- 03 sets Saxon side bends (PL45)
- 03 sets Goblet squats (DB70)
- 03 sets trunk twisters (PL45)
Home:
- 05 (ea.) reps kettlebell clean and presses (KB79)
- 05 (ea.) reps kettlebell snatches (KB79)
- 10 (ea.) reps kettlebell clean and presses (KB88)
- 10 (ea.) reps kettlebell snatches (KB88)
- 03 sets ankle weight leg raises w/lift (AW2x10)
Gym:
- 5000 meters rowing. Time of 22:39.
227.3 pounds.
