5 ROUNDS - FOR TIME
10 Power Cleans
5 Push Jerks
Rest 1:00
General Warm Up
Begin with 3-5min of easy cardio to prime those muscles for a heavy workout. Follow that up with:
3 ROUNDS
1:00 of Jump Rope, Jumping Jacks, or a quick Jog
Specific Warm Up
Double weightlifting! This workout can be done with a barbell, or double dumbbells/double kettlebells.
Choose your weapons and practice 3 sets of 5 Power Cleans.
To prep the overhead portion, I would recommend doing 2 sets of 5 Strict Presses. Then 2 sets of 5 Push Presses. Then finally 2-3 sets of Push Jerks in order to find a good weight for the day.
Workout of the Day
5 ROUNDS - FOR TIME
10 Power Cleans
Rest 1:00
Workout Notes
Ok we’ve got another funky, time based thing on our hands today. This day is meant to have you moving some heavy weights! The goal is to find a weight that you can handle for both the 10 Power Cleans and the 5 Push Jerks in one, relatively continuous set, followed by a rest that is just not quite enough time before doing it again.
If you are using a barbell and can handle the weight overhead, I’d love for this to be TOO HEAVY to go unbroken on the 10 Power Cleans. That would mean either chunking up the set of 10 into several touch and go pieces, or doing 10 singles.
Power Clean Modifications
A Power Clean is anytime you pick something up from the ground and it goes in one smooth motion all the way up to your shoulders. This can be done with anything from a pvc pipe to a loaded bar! If for some reason the full motion isn’t working for you, break it in half. Do one Deadlift, then do one Hang Power Clean.
If the Deadlift portion is no good today, just do the Hang Power Clean. If catching the clean on the shoulders isn’t happening today, just go with the Deadlift.
If none of that suits you, go for Kettlebell Swings!
Push Jerk Modifications
The Push Jerk is a complicated overhead movement. To make it less complicated, try the Push Press. If that’s too complicated, try the Strict Press. If pressing overhead is no good for you today, go with a lateral press, like Barbell Bench Press, Dumbbell Bench Press, Floor Press, or Push Ups. But be warned, tomorrow’s Birthday Workout has burpees AND Push ups!
Optional Accessory Work
3-4 ROUNDS
10 Single Leg Deadlifts - R
10 Single Leg Deadlifts - L
Rest 2:00
Cool Down
1-2min in the PVC T-Spine Stretch
1-2min of Forward Folds
1-2min in the Bottom of the Squat
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