Arduously Barbarous

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

••••••••••

I got this workout off of the T-Nation page. I don't know who the hell Javorek is, but apparently, he's a friggin Barbarian. I knew this would be tougher than it looked, so I picked what I thought would be an "easy" weight. I'm pretty sure I died at least twice. I'm really enjoying (and I use that term loosely) these KB and DB full body sessions. They hit everything and get my heart rate up. Right now, I need that slightly more than I need the heavy bar. I'm determined to drop some of these ungodly pounds and workouts like this will surely get that done! If you want to read the article yourself, just click here . If you want to learn more about this Javorek guy, because he sounds like an absolute pleasure, click here. 

A bit of clarification is called for here. The article called for DB snatches, but for the life of me, I just can't do them. So I substituted KB snatches. I'm not even really good at those, but they're better than the DB ones I tried. I feel like an epileptic monkey when I try to do DB snatches. I have no explanation for this except I'm severely lacking in coordination. 

I think I'll be bookmarking Mr. Javorek's page and trying some of the other complexes as well. As it says in the article, the goal is to do 12 reps on all of it, 3 times through with as little rest as possible. I'm a ways off from that, to be sure. At least I'll have something to work towards. These complexes are great for the warmer weather too because I can take it outside and not have to lug all sorts of equipment out there. A dumbbell or two and a KB and I'm good to go. 

If I had to pick a favorite part, I would say those nasty Barbarian squats would be it. I've never done them before but they....were......awful. Therefore, they were my favorite. 

Now, time to eat.