Ok, so it took a little longer than I planned, but we’re back with the workouts. Please tell me you haven’t been sitting back taking advantage of the situation, Hmm?!?
Ok, here you go. Record your times and loads. Beginner men, try starting with 25# dumbbells and a 16kg kettle. Advanced, start looking somewhere around the 35# or 40# dbs and a 24kg or 28kg kettle. Beginning women, 15#dbs and a 8kg kettle. Advanced women see about something in the neighborhood of 20# or 25# dbs and a 16kg kettle.
ALL LOADS ARE MERELY SUGGESTIONS! WORK ACCORDING TO YOUR CAPACITY AND ABILITY. BE SAFE.
Fast and furious. This is all about go go go! Very simple movements, very low weight. Beginning guys, look fora 12# or 16# med ball. Experienced men, you’ll probably want to bump it up to 20#. Beginning women, 8# or so, 12 or 16# for experienced. Record what ball you used, all reps and all distances on the rower. Demo videos for reference are listed below.
**NOTE** If you don’t have access to a rowing machine (concept 2 or similar..not selectorized rower) the sub in Sumo Deadlift High Pull. If you do, keep it light. Men, you might want to start at 35# or 45#. Ladies, if you’re not sure, try starting in the 20# or 25# range. If you know what you’re doing and have this kind of thing under your belt already, look at 35# at least.
3 rounds. 1st round 5 minutes, 2nd round 3 minutes, 3rd round 1 minute. Rotate through each movement in each round with no rests in between movements or rounds other than the time it takes to record what you’ve done.
10 Rounds of the following. 10 double unders following the first round, 20 following the second, 30 following the third…you get the picture. Record time and loads. If you’re still working up to actually being able to functionally apply doubles to your training, substitute in 2 minutes of double under practice in for the actual reps between each round.
5 Pullups (assisted pullups or pulldowns as your fitness level allows)
I hope you didn’t take too much time off in the interim. You’re going to need the aggregate conditioning of a sustained program for this one. That being said, here’s the suggested loads. Remember, all suggested loads are suggestions. Train at your own level and listen to your body. Push, but know when not to push any further.
Experienced men/women: 115#/65#
Intermediate men/women: 95#/45#
15 Barbell Hang Power Clean & Jerk
Record time and loads. All runs are to be completed at 1% incline. And if you’re not too shy, post your results on the comments page so the community can start to see where everyone is in relation to everyone else .
This one’s a total blast from the past, way past. Think black and white silent films, old timey strong men in leopard print unitards and handlebar mustaches. Everything old is new again. These guys were actually on to something….
Listen to your body and choose your loads carefully. Suggested loads for experienced women, 65# for thruster and 16kg for SHDP, experienced men, 95# thruster and 24kg SDHP. If you need less, go less. If you need rest, take it, but only as much as you need to keep forging on. Record your loads and time.
10 reps each, 9 reps each, 8 reps, 7 reps…1 rep
200 rope jumps b/t rounds. If you can do double unders, sub 30 double unders for the 200 single jumps.