Tag: Dumbbell Clean & Jerk

Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

Issues with Grips

Partner Chipper

  • 60 cal BikeErg (12/8)
  • 50 Bar MU / Pull-ups (2×5 MU, 3×5 C2B Pull-ups)
  • 100 DB Box Step-ups (24″, 2×25# DBs)
  • 30 Dragon Flags
  • 100 Burpees
  • 100 DB Hang C&J (25# DBs)
  • 60 DB Push-ups
  • 128 cal Row (20/12)

I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.

We finished in 35:57.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

  • 3:00 TrueForm Run (0.45 km)
  • 20 PVC Passes
  • 1:00 Dead Hang
  • 3×3 Handstand Kick-ups
  • 10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

  • 14 cal Row
  • 10 alt DB Hang C&J (50#)
  • 8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,572m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 Muscle Cleans (45#)
  • 5 Shoulder Presses (45#)
  • 5 C&J (95#)
  • 5 C&J (135#)
  • 3 C&J (155#)

Weightlifting

10:00 EMOM

  • 3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

  • 30 Box Jumps (24″)
  • 30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

40 Cleans

My legs and shoulders seem tired.

Warm-up

  • 3:00 BikeErg (1,538m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1×195

Weightlifting

E15S – 10:00

  • 1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

  • 20 Single DB Box Step Overs (50#, 24″)
  • 20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

  • 20 OH Leg Lifts (20# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (20# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.

Not Even Five Rounds

Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.

Warm-up

  • 4:00 SkiErg (911m)
  • 5/5 Single Arm DB Hang C&J (15#)
  • 5/5 Single Arm DB Hang C&J (30#)
  • 5/5 Single Arm DB Hang C&J (40#)

Conditioning

7 Rounds

  • 40 Double Unders
  • 20 Air Squats
  • 5/5 Single Arm DB Hang C&J (50#)

I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.

Midline

4 Rounds

  • 20 OH Plate Crunches (45#)
  • 20 alt Side Crunches
  • 20 Russian Twists (45#)
  • 10/10 Side Bends (70#)

Finished in 9:26, doing everything unbroken.

Explosive Supersets

I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.

Warm-up

  • 5:00 BikeErg (2,548m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 8 Plyometric Lunges
  • 6 Landmine Squats (80#)
  • 8 Plyometric Lunges (15# DBs)
  • 6 Landmine Squats (125#)
  • 5/5 Single Leg Romanian Deadlifts (53# KB)
  • 10 Squat Jumps
  • 2/2 Landmine Single Leg Romanian Deadlifts (90#)
  • 4 Squat Jumps (8# DBs)
  • 5 Double Dumbbell Clean & Jerks (25# DBs)
  • 5 Double Dumbbell Snatches (25#)

Legs

4 Sets

  • 10 Landmine Squats (155-165-175-175#)
  • 20 DB Plyo Lunges (25# DBs)

Hell of a burn from this superset.

4 Sets

  • 10/10 Landmine Single Leg RDL (110#)
  • 10 Squat Jumps (20-25-30-35# DBs)

This was no joke either.

Conditioning

  • 30 Double Dumbbell Clean & Jerks (35# DBs)
  • 30 Double Dumbbell Snatches (35# DBs)

I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.