Tag: Single Arm Dumbbell Clean & Jerk

Hold It

4 Rounds

  • 15/10 cal Row / Sandbag Hold (100/65#)
  • 20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
  • 20/16 Box Jump (20″) / Plank
  • 16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)

One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.

Last Round?

Walked a quick 18 holes today. Could be the last round of the year, with the weather getting cooler and November around the corner.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 80′ Monster Squats
  • 10 Monster Toe Touches
  • 5/5 DB Hang C&J (15#)
  • 5/5 DB Hang C&J (30#)

Conditioning

6 Rounds

  • 15 BikeErg Calories
  • 14 Walking Lunges
  • 15 Row Calories
  • 14 Single Dumbbell Hang Clean & Jerks, 40 lbs

Partner with B. Rest after reps of movement until partner is off machine. It took us 24:24.

Our Own Thing

My back is tight and my shoulders need a rest from kipping, so we didn’t go to the park to hang up the rings like we were talking about. Doing our own thing for the workout today.

5 Rounds (IGYG per movement)

  • 50m Farmer Carry (handles, 98#)
  • 150m Run
  • 25/25m Single Arm OH Carry (50# DB)
  • 8/8 Single Arm Dumbbell Hang C&J (50#)

Took us exactly 27:00. Really good combination of movements. Sweaty one today.

6 Rounds (each, IGYG)

  • 10 Plyo Lunges (40# DBs)
  • 8 Parallette Shoot Throughs

B felt something in here knee in the last round so didn’t finish and she had been cutting back the shoot through reps. It was just over 8:00 when I finished.