WARM-UP, NOTES, VIDEOS
Today we have a fun dumbbell complex that switches between a deadlift, power cleans and a “lungester”. Please review the video for the full complex. This will be a very good challenge if you have a decent dumbbell weight. Coordination should enhance as you progress from Round 1 to Round 8.
For the conditioning part, we have Tabatas that all for 20sec of work and 10sec of rest. The 2-Hand Squat Cleans will build on the coordination from Part A. The focus should be dropping into the bottom of your squat quickly as you’re catching the DB. Then we burn things out with some heart-rate focused “Up-Downs” and burn the abs out with Russian Twists!
You will need a stopwatch or a timer app for this. Run, Jog or Walk in one direction away from a starting point for exactly 2min30sec. Start a stopwatch or a timer right when you start. Your Effort should be at 6-7/10. Turn around and take the exact same path back to your starting point and try to be back to your starting point before your stopwatch hits the 4min30sec mark. If you can’t go outside, do flights of stairs or similar for 2min30sec and count how many times you go up and down. Whatever that number is, match is from 2min30sec to 4min30sec.
3 Rounds for Max Reps
1:00 Single-DB Thruster*
1:00 Banded Good Mornings
1:00 Jump Lunges
1:00 Single Arm DB Push Press*
1:00 Burpees Over DB
*For the single arm movements, change sides every 5 reps
30 Banded Shrugs w/ Pauses
30 Ab Bicycles (Coaches Count)
30 Penguin Slaps or Double Unders (if you have a rope)
8 DB Front Squats
8 DB Sumo Deadlifts
8 Single DB 2-Arm Strict Press
10 Synchro Burpees (Coach’s Count, all athletes count together)
Fatigue will set in quickly as you bang out reps each round. Short breaks should be on the mind to keep moving. During the last round go for all-out effort and fight to the finish for each movement.
[Banded Good Mornings] https://www.youtube.com/watch?v=LpOMQRWmdzE
[Single Arm DB Thruster] https://www.youtube.com/watch?v=uYSeID8zE_4
[Jumping Lunges] https://www.youtube.com/watch?v=1ExU8445rbU
[Single Arm DB Push Press] https://www.youtube.com/watch?v=iy25nftwGv0
[Burpees Over DB] https://www.youtube.com/watch?v=vixuOWQv9Lo
[Banded Shrugs] https://www.youtube.com/watch?v=V9pXNNH_DzU