• 30 reps double kettlebell snatches (KB2x53)
• 20 reps double kettlebell snatches (KB2x62)

• 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:

http://www.youtube.com/watch?v=gczI5sINn9U

• 40 double kettlebell clean and presses (KB2x62)

• 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.

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)

• 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)

• 5000 meters rowing.  Time of 22:39.

227.3 pounds.