Squat Clean: 5 x 3
General Warm Up
3-5min of Cardio of Choice, then…
PVC Front Rack Stretch for :30 each side, then...
3 Rounds
5 Squats with Pause at the bottom
5 Power Jumps (start easy in round 1, go higher by round 3)
5-10 Sit Ups
Specific Warm Up
Barbell Folks
Take 2 Rounds of the following Complex with an empty barbell, then do an empty bar set of 3 Squat Cleans with your empty bar, before working up to a challenging weight for the workout:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
Dumbbell Folks
If you have multiple weights available, work your way up using this complex. If you don’t, be sure to ease your way in by doing each round with one arm at a time first. Meaning: the whole complex on the right arm only, followed by the whole thing on the left arm only. When you’re feeling up to it, but it together with both arms at once.
3 Double Dumbbell Swings to eye level + 3 Hang Power Cleans + 3 Double DB Front Rack Squats
Workout of the Day
Barbell Version
Squat Clean: 5 x 3
*Rest at least 2-3min between sets and be sure to really challenge yourself with the weight without letting it get sloppy.
Dumbbell Version
5 Rounds - Not For Time
10 Double Dumbbell Russian Swings (eye level)
*Rest 2-3min between each set.
Workout Notes
As with all Dumbbell Strength Days, there’s a lot to play with here. The rep scheme can net you anywhere from 25 - 50 reps of the cleans and squats and you can also play with how much weight you use for each movement. For example, you could use double dumbbells for the swings and cleans, but then switch to a single goblet squat for the squats. Or use lighter weights for the first moves and heavier weights for the later moves. In short, make it your own and be sure we really challenge your lower body and your core!
Optional Accessory Work
As a little leg finisher, complete the following, NOT for time (unless you want it to be.)
3-5 ROUNDS
20 Alternating Box Step Ups
10 Box Jumps
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Pigeon/Figure 4 Stretch on Each Leg
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