|Pick up those dumbbells NOW!|
Monday, January 17
The (Dumbbell) Bear Complex
15 minutes, each minute on the minute of:
You have to do these in order, so you can't do 5 Deadlifts, then 5 Hang Cleans, then 5 Thrusters. It has to be one after the other and don't cheat on the Hang Cleans. Do the full Deadlift and then do the Hang Clean. Remember, it is a FULL squat. As you stand up, use that momentum to get the dumbbells over your head, like a Push Press. The faster you do five reps, the more time you have to rest. Talk about some motivation!
I used 25# DB for the complex and I tried very hard to keep the same pace the entire time. I managed to keep it up, but the last few rounds I did a little slower. It was good! I remember when I started CF, I could barely use a 10# DB. Then we rowed a 2k. My goal was to finish in around 8 minutes. I did.
For some sick reason, I decided to do the whole thing again with the 7 am class. This time I used a 15# DB. It was much easier. The row took me about the same time as well.
Overall today was bear-y good!