Day 36 of the stupid coronavirus shutdown
A. Front squats
6×2@ 80%
B. From Guru’s chest
As many rounds as possible in 24 minutes
5 dumbbell hang squat clean, medium weight 50-60% of clean
5 seated strict press, light
20 sit ups
5 dumbbell hang power clean, medium weight 50-60% of clean
5 seated strict press, light
20 high knees
rest 1 minute
OR if you have the overhead space
As many rounds as possible in 24 minutes
5 dumbbell hang clusters (hang squat clean + thruster)
20 situps
5 dumbbell hang clean and jerk
20 high knees
rest 1 minute
If you want to use a barbell use 60-70% of your jerk weight.
This one is going to hit your arms a lot harder than you think it will, be ready for some tired shoulders 😉
If you have the overhead space, do the second version.
Notice and remember that there is a 1 minute rest after each round, your shoulders will probably need it.
Sprint through each of the rounds and try to get through 6 rounds or more! 🙂
Dumbbell (squat) cleans are another good place to think about keeping your shoulders engaged. Straighten your back, push your shoulders away from your ears, lock them in and hinge at the hip until the dumbbells are at knee height. This should be your starting position for every clean. 50-60% of your barbell clean weight with dumbbells is pretty heavy, stabilizing them in the squat clean is a lot of work, do few reps to warm up and get a feel for them! Don’t forget to keep your knees out in the squat, especially when you’re tired.
Keep your guts crunched in the seated strict press. Its VERY easy to let your back arch, we don’t want that, fight it as hard as you can.
Keep your guts crunched in the clusters/jerks if you’re doing those. Don’t think your guts and butts are off the hook because Guru isn’t watching 😛
Think about relaxing your guts at the bottom of the sit ups. The only time I want them to be relaxing! 😀 If you’re holding the crunch for the entire sit up, your butt is going to be coming off the ground, you won’t go through the full range of motion and your abs will be more tired quicker.
If you are doing jerks, pay attention to where your knees and hips are when you catch the weight over head. Just like the beginning of a squat, you do not want your hips going forward, you want them going down and back just a little bit. These can be either split or power jerks, whatever you want to do today 🙂
Go as fast as you can in the high knees. Sprint through them and get to the 1 minute rest faster 😉
Scaling:
Summary: weight down, reps up.
Decrease the weight, increase your reps. You probably aren’t going to want to do more than 10-12 reps, since that is going to add up REALLY fast.
Even if you are going pretty light, you won’t need to add many reps on to the seated strict press, they get tiring quickly.
Modifying:
Squat/Power clean:
These can be done with a medicine ball or any other object(s) that you can clean safely.
High jumping squat: a jumping squat but jump as high as you possibly can every time. Start doing 15 of these each time, if that gets to be too many, drop down to 10. Your legs are probably going to be on fire for the next to days 😉
Seated strict press:
You can sit on a bench, a chair, the floor, whatever you’ve got.
Push ups: modify these as necessary. I would prefer you NOT do knee push ups and instead put your hands on a table, counter top, or a wall. Focus on keeping your body as straight as you can.
Sit ups:
Leg raises: during a leg raise, when your legs are straight up in the air, your lower back should be touching the floor. Its fine if your back is arched when your legs are on the floor (I’m pretty sure it has to be), but try not to have that arch through the entire movement.
High knees:
Any sprint cardio for 10-15 seconds.
Jumping rope would be good here. Before you start the workout, do as many reps as you can in 15 seconds. Then do that number every round in the workout.
Recent Comments