5 ROUNDS - FOR TIME
15 Deadlifts
15 Hang Power Cleans
General Warm Up
Start with 3-5min of easy cardio, get nice and warm, then…
3 ROUNDS
5 Single Leg RDLs - Right Leg
5 Single Leg RDLs - Left Leg
5 Deadlifts (PVC or Empty bar)
10 Reverse Lunges
5-10 Burpees
Specific Warm Up
Today’s workout has two movements and they are both relatively simple. The goal is to use one bar (or set of DB’s) for the entire workout. The Hang Power Clean should be the limiting factor there. Decide which version of deadlift and clean you are going to try, and then slowly add weight for sets of 5 Deadlifts + 5 Hang Power Cleans on your way up to your working weight for the day.
Workout of the Day
5 ROUNDS - FOR TIME
15 Deadlifts
Workout Notes
This workout is so simple! That often means that a workout has some bite to it. How this workout feels is totally dependent on how heavy you go! If you go with a weight that you can hang power clean for 15 reps in a row, every round, it’s going to be a super quick burner. If you go with a weight that you can hang clean for 8 reps in a row, then take a moment, then 7 reps in a row, that will be a different ball game! In fact, that will probably turn into 5+5+5 by the end of the workout. I love it! The choice is all yours…
Deadlift Modifications
The deadlift is a movement everyone should be able to do, but some may have to lower the weight to nearly 0 lbs in order to do it safely. That’s ok if that’s you! If you aren’t able to deadlift today for some reason, try replacing the deadlift reps with Lunges. You can also choose Air Squats, but heads up, there are a lot of squats tomorrow!
Hang Power Clean Modifications
The Hang Power Clean is like a bicep curl, but using your whole body to power the movement. The weight just needs to get from your thigh level to your shoulder level in one smooth motion. If you aren’t able to coordinate the Hang Power Clean, you can either lower the weights and perform them as Bicep Curls, or go with a more intense version like Russian Kettlebell Swings.
Optional Accessory Work
Accumulate 10-15 Wall Walks or Inchworms in as few sets as possible.
Cool Down
1-2min of Forward Folds (on Each Leg, if necessary)
1-2min gentle Forearm Stretches
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