September 14, 2008
September 19, 2008

Warm-up:

2x through 1 minute of…

Squats
Jump Rope
Push-ups

Workout: Lets Blast Your Shoulders…FOR TIME!

Ladder Drill

15 DB Snatches (left)
1 Turkish Get-Up
15 DB Snatches (right)
1 TGU
15 V-Up

14 DB Snatches (left)
2 TGU
14 DB Snatches (right)
2 TGU
14 V-Up
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10 DB Snatches (left)
6 TGU
10 DB Snatches (right)
6 TGU
10 V-Up

Use 20~25% of your Body Weight for the DB Snatches. Go lighter if necessary especially for the TGUs.

Post loads and times to comments…oh wait…

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0 Comments

  1. CFDC Maiko says:

    Even if I did like DB Snatches that workout SUCKED. I went with 30# for those (25% bodyweight) and 20# for the TGUs. Finished in 25:03 apparently…

  2. CFDC Maiko says:

    None CF related, but did anyone else hear about the Bear that set off a suspicious package alert in Columbia Heights yesterday?

    http://dcist.com/2008/09/16/columbia_heights_suspicious_package.php

    Damn homeless bears…