16:00 AMRAP
10 Russian Kettlebell Swings
5 Single Arm Hang Power Clean and Jerks - R
5 Single Arm Hang Power Clean and Jerks - L
20 Plank Shoulder Taps
General Warm Up
3-5min of easy cardio, then…
3 Rounds
Specific Warm Up
Let’s start with the Kettlebell Swing Primer. That will take care of your KB Swings but also prime you for the Hang Clean and Jerks. The Hang Clean and Jerks can be done swinging the weight between your legs or off to the side of your body. Try doing a set of 3 between the legs on each arm, then a set of 3 outside of the legs on each arm to see which you like more. Once you have the movement down, work your way up to your working weight of the day.
Lastly, test out your Plank Shoulder Taps for about 10 reps to make sure it’s a safe movement for you and then you’re ready to get after it!
Workout of the Day
16:00 AMRAP
5 Single Arm Hang Power Clean and Jerk - R
5 Single Arm Hang Power Clean and Jerks - L
Workout Notes
This workout is pretty simple, but often those are the ones that get ya! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 16:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. On the quicker end of things, one round could take as little as about 2min to complete, which means if you are cooking all the way through, this workout could net you as many as 8 rounds!
Kettlebell Swing Modifications
This Kettlebell Swing is meant to be done to eye-level only (Russian) so it will be doable for most people. However, if the movement just isn’t working for you, you can replace it with a standard deadlift (with your kettlebell/dumbbells) or for a weight-free option, do some single or double legged glute bridges with a nice squeeze at the top of each rep.
Single Arm Hang Power Clean and Jerk Modifications
One of the longest names for one of the simplest movements! This movement is nothing more than taking a weight that is at thigh level, getting it up to your shoulder level, and then getting it pressed overhead. This is a movement I do all the time at home and at work so I think it’s one of the most transferable movements to real life! If the ballistic nature of the full movement is not feeling right for you, start with a simple bicep curl, then use a strict press or push press to get the weight over head. If you can’t press overhead, just do the bicep curl. If you can’t do the bicep curl, just do the strict press!
Plank Shoulder Tap Modifications
This should be 20 touches total, or 10 per hand; NOT 20 per hand. Remember that any plank variation is going to be made MORE EFFECTIVE with Time Under Tension. T. U. T. ! That means that this movement should not be done quickly. Move slowly and focus on not letting your hips shift and rotate and picking up/setting down your hands gently. If you find yourself slapping the ground hard when you put your hand down, you are not controlling the movement! If this particular plank challenge is not up your alley, feel free to choose from anything in the plank-o-sphere for :30 to 1:00: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Optional Accessory Work
Accumulate 15 - 50 Strict Toes to Bar in as few sets as possible.
Cool Down
1-2min of Forward Folds
1-2min of Forearm Stretches
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