Tabata: Single Arm Dumbbell Hang Clean and Jerk
Rest 1:00
Tabata: Double Unders
Rest 1:00
Tabata: Single Arm Dumbbell Hang Clean and Jerk
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
6 Spiderman Lunges (3 per leg)
Specific Warm Up
Work your way from Single Unders or Single Tap Penguin Jumps, up to doing some double unders or double taps
For the Dumbbell Work, follow this progression 2-3 times through, working up in weight, if necessary:
3 right arm hang power cleans
3 right arm push press
3 right arm Hang clean and jerks
(Repeat sequence on left arm)
Workout (14min)
Rest 1:00
Tabata: Double Unders**
Rest 1:00
Tabata: Single Arm Dumbbell Hang Clean and Jerk*
A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
*Alternate arms on each interval. (:20 right arm, :10 rest, :20 left arm, :10 rest)
**modify to penguin taps or jumping jacks or any cardio movement that allows you to push really hard for 20 seconds!
Accessory Work
*If you did “Barbara” yesterday, there’s a strong chance that you are very, very sore today. If that’s you, I’d highly recommend skipping these accessories, stretching out, and calling it a short day today!
Posterior Chain Options:
Glute Ham Raises or Nordic Curls: 3 x 5
Hamstring Walk-Outs: 3 x 3
Arch Hold: 4 x :30
Cool Down
Hold the following stretches for 1-2min each:
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