Physical Subculture

In response to Andy’s comment on yesterday’s blog about Tuesday’s workout, today we have the My Everything Hurts workout. It’s fun to trash Andy, who won the Best Lifter trophy at the last APA powerlifting meet a couple of weeks ago, so let’s see if he can keep up today.

So after we Open the joints and mind with mobility work, here’s our short-but-sweet attack:

Deadlift/pullups/1-arm snatch/band twists.

deadlift: 85-90% of your max. 1 rep.

Pullups: make ‘em challenging so 5 are tough. I recommend L-ups (legs up) with a towel or thick rope.

1-arm snatch: dumbbell or kettlebell. 5 per arm.

band twists: connect two medium powerlifting bands, wrap one end around a post of your squat cage, then walk out until you feel tension. Twist with arms straight out in front of you. 10 per side.

Now that you know the specifics, do the whole combo non-stop for 20 minutes. How many times can you make it through?

That’s it. Now Release.

Towel L-ups.

Band twists, like we did last summer.

(UPDATE: I only completed 6 rounds in 20 minutes. Whew! Next time = better!)