January 26, 2007
January 29, 2007

20 DB Clean and Jerks
30 Situps
30 single DB split snatches (15 each side)
30 pushups
35 DB Deadlifts
40 side to side leg raises
40 DB thrusters
50 triangle choke situps
50 single DB snatches (25 each side)
60 alternating lunges
30 DB BURPEES!!!! (full pushup, clean, squat and press required)



  1. Moondog Mai says:

    Hey Tom sorry I missed out yesterday, I overslept of all things. I know I won’t make it this Sunday, and I believe the Sunday after that is out of the question as well. One of these days I’ll make it back!! =(

  2. Tom Brose says:

    Well, I will be waiting your return. How are the knees?

  3. Jerry Hill says:

    My quads are fried, eccentric stair loading is difficult.

    I have ‘rug’ burn on the very inside of my quad by my knee (medialus?)

    I expect it is from the friction of my forearms on all the rock-bottom sq cleans and thrusters.

    20 + 40 + 30 = 90 db front squats.

    Not sure what else could have caused this, it’s pretty freaking funny! Didn’t notice till
    I broke a sweat in this mornings workout…ahh the sting of salt on a burn!

    Cya all on Sunday!

  4. Jen says:

    Hey, yeah I’m sore everyplace! My neck is sore from holding it off the floor while doing the choke hold things.
    So when are we going to do some more DL? I think I’m ready to go again.

  5. ouch. I am hurting all over! That was one of the best workouts you have given us. Up there with the SuperBowl of suffering, the filthy fifty and the 50 min. obstacle course. I haven’t felt this pain since Ivan Koloff.

  6. Great workout! My butt, and hamstrings are feeling it today. Can’t wait for next week’s workout!

  7. aileen says:

    ok, i think i need some serious conditioning work for the old ticker, b/c i’m not super sore but i definitely had thoughts of barfing during the workout. :oI i def def DEFinitely dont think i couldve done it with a 20 pound DB..oh wait, i lie….i have bruises on my back from the triangle choke situps. those hurt.

  8. Moondog Mai says:

    Hey Tom!

    The knees still feel funny in the kneecap area, been like this for the last 3 weeks or so, but it’s a big improvement compared to when this all began!

    Can’t wait until they’re better, just looked at the Sunday workout and noticed that I couldn’t even do half of the exercises now! So sad, I want to join the suffering!! lol