Tuesday, January 20, 2009


Set up your DB's under a chin up bar (I do it so I have to jump up to the bar). I used 30 lb DB's when I did it.
  1.   Place the DB's on the ground. Stand between them, squat down, deadlift them.
  2.   Drop down and do 1 full Manmaker all the way back up to the thruster.
  3.   Set the DB's back on the ground and jump up to the pull up bar. Do 5 pull-ups (You can do jumping pull-ups if need be) immediately followed by 5 knee to elbows (stay on the bar if possible).
That entire sequence equals 1 rep. Do the entire sequence 9 more times for a total of 10 reps of: deadlift, manmaker, pull up, KTE.

Once you have reached rep 10, pick up a 45 Lb plate and do 10 overhead plate lunges.

Now go back and do 10 more reps of the sequence, this time incorporating 3 pull ups followed by 3 KTE's. Once you hit 10, grab the plate again and do the OH lunges.

Go back for a third time and do the 10 rep sequence again, this time with only 1 pull up/1 KTE incorporated. Finish up and grab the plate for the 10 OH lunges and you're done.

10* (deadlift, manmaker, 5 pull-ups, 5kte)
10 OH lunges
10* (deadlift, manmaker, 3 pull-ups, 3kte)
10 OH lunges
10* (deadlift, manmaker, 1 pull-up, 1kte)
10 OH lunges

That's 30 deadlifts, 30 manmakers, 90 pull-ups, 90 kte and 30 lunges when it's all said and done!

It takes about 30 minutes to complete, and it WILL suck the life out of you!!!

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