Tag: Dumbbell Clean & Jerk

Mashed Potatoes

Warm-up

  • 3:00 Walk
  • 3:00/3:00 Side Walk
  • 3:00 Backwards Walk

Arms

15-12-9

  • Tricep Pulldowns (rope, #6 setting)
  • French Press (50# DB)

Legs

  • 15-12-9 Hamstring Curl (#4 setting)
  • 60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

  • 30 alt Hang DB C&J (25#)
  • 20 Plank DB Pull Through (25#)
  • 10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.

Strength

Incline Bench Press

  • 15×45#
  • 15×75
  • 15×95
  • 10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

Normal Lunges

Warmed up with some back mobility stuff.

Conditioning

5 Rounds

  • 50 Jump Rope
  • 10 DB Front Raise Squats (8#) / Hang DB C&J (20#)
  • 20 Lunges
  • 8/8 Hang DB Snatch w/ foot up to bench (20/8#)
  • 100m Farmer Carry (40/25# DBs)

I did regular lunges today instead of plyo, which are much slower, so it took me 19:05. Another humid one.

Midline

4 Sets

  • 20/20 Banded Butter Churners (red CS band)
  • 10/10 Banded Rotations (red CS band)
  • 10/10 Half-kneeling DB Chop/Throw (20/15#)
  • 50 DB OH Flutter Kicks (20/15#)

Did a few back stretches.

Early Morning with Rain

Out in the garage around 9am because B had an appointment to get to.

Warm-up

  • 10 Cat Camel
  • 10 Cobra to Down Facing Dog
  • 10 Trunk Rotations
  • 10 PVC Passes
  • 10 Side Bends

Conditioning

5 Rounds

  • 50 Jump Rope
  • 10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
  • 20 Plyo Lunge
  • 8/8 Hang DB Snatch w/ foot up to bench (20/8#)
  • 100m Farmer Carry (40/25# DBs)

I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.

Midline

4 Sets

  • 20/20 Pallof Circles (red CS band)
  • 10/10 Banded Rotations (red CS band)
  • 10/10 Half-kneeling DB Chop/Throw (20/15#)
  • 50 DB OH Flutter Kicks (20/15#)

Another humid day after getting a little bit of morning rain.

Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

  • 10 Cat-Camels
  • 5-3-1
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog
  • 10 Trunk Rotations
  • 16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

  • Dumbbell Squat + C&J (10# DBs)
  • Rev lunge + hammer curl + front raise (10# DBs)
  • Bent over alt DB Row + upright DB row (10# DBs)
  • Front raise + Lateral raise (10# DBs, both arms at the same time)
  • 6 Mountain Climbers + DB Deadlift (10# DBs)

Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Partner Buy-in

Buy-in:

  • 4x 11/15 cal Row

AMRAP

  • 10/10 DB Hang C&J (40#)
  • 20 Renegade Rows (40#)
  • Rest
  • 10 HSPU
  • 160’ Suitcase Carry (73#)
  • Rest
  • 20 Russian KBS (53#)
  • 40s Sandbag Hold (100#)
  • Rest

Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.

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.