Thursday, November 11, 2010

Basement of Pain

met w/ the FemBots today. Did one of their routines. G-d help me.

I used a 24kg for all unless otherwise noted.

Part I, repeat 3x's
20 sec. dead lifts
40 sec. 2-hand swing
30 sec. plank
1 min. jump rope or jumping jacks or jumping lunges or battling ropes (i did jumprope and battling ropes)
5 each deadlifts/5 right lunges/5 left lunges
5 right/5 left rows (or renegade rows)
20 sec. dead lifts
40 sec. 2 hand swing
30 sec. plank
1 min. jump rope or jumping jacks or jumping lunges
10 sec. hot potato/10 sec. over head press (16kg bell)
10 sec. cleans 
 
I used a 24kg for all unless otherwise noted.
Part II, repeat 3x's:
TGU, 1 each side
V ups, 10 x's 
Skull crushers, 10 x's (16kg)
Kettlebell sit ups, 10 x's (16kg)

I used a 16kg 
Part III, Kettlebell Challenge:  
Alternate 10 swings with burpees, starting with 1 burpee and adding another one after each swing set, till you get to
10 swings/10 burpees. 
The point is to try to get this in under 7 minutes.
 
I personally managed 9 sets in 7 minutes using the 16kg. 
FemBots did 10sets in 7 minutes.
 
They are machines!

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