With one set weight...
Tabata: Shoulder to Overhead
Rest 1:00
Tabata: Hang Power Cleans
Rest 1:00
Tabata: Deadlift
Rest 1:00
Tabata: Power Clean and Jerk
General Warm Up
3-5min of Cardio to get you nice and warm and ready to go, followed by…
3 ROUNDS
10 Light Kettlebell Swings or Empty Bar Deadlifts
:30 of Plank Up-Downs
Row 200m (or 1min of any cardio you like)
Specific Warm Up
This workout is all about the clean and jerk! The order of movements is essentially working backwards through each part until we get to the full movement. Whether you are using a barbell, double dumbbells, or a PVC pipe, make sure you have worked through every part of the progression before you hit the clock!
Workout of the Day
With one set weight...
Tabata: Shoulder to Overhead
Rest 1:00
Tabata: Hang Power Cleans
Rest 1:00
Tabata: Deadlift
Rest 1:00
Tabata: Power Clean and Jerk (Power Clean + S2O)
Workout Notes
Shoulder-to-Overhead (S2O) can be truly any variation that gets your weight SAFELY from shoulder level to overhead. However, in preparation for the Power Clean and Jerks, I would recommend starting off with a Push Press or a Jerk.
Fatigue is going to set in SO fast and this will get grippy! Make sure that you never lose your form and ESPECIALLY make sure you don’t try to get that ONE extra rep, lose your grip, and end up throwing your weight across the room. I have…absoLUTELY done that and it’s not pretty.
If you’ve never done a Tabata before, one tabata is 8 Rounds of the same movement. You do the movement as much as you can for 20 seconds, then you rest for 10 seconds. That means you spend 4min on one Tabata. Using that time reference, this workout will have you start with 4min of shoulder to overhead, then rest 1min. Then 4min of Hang Power Cleans, then rest 1min. Then 4min of Deadlifts, then rest 1min. Then finally 4min of the Power Clean and Jerk. I’m writing this out in long form because sometimes people get confused and try to cycle through all of the movements over and over again. The brutal part is that you have to stick with that ONE move for the 4min tabata!
Optional Accessory Work
Rolling Planks
3 Rounds - No break
1:00 Front Plank
:30 Side Plank
1:00 Glute Bridge
:30 Other Side Plank
Cool Down
1-2min of Pigeon Pose on Each Leg
1-2min of Triceps Stretches on Each Arm
1-2min of Happy Baby
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