Today warm up with joint mobility and dynamic movement. I am continuing to focus on my upper back and traps. I have been very tight there especially after Sunday static holds. We are going to do another simple but effective workout today.
Long cycle clean and jerks are a great bang for your buck exercise. You really hit the entire body when doing them. I only have one kettlebell so I am going to single arm, but if you have two, you can do doubles if you like.
set 1
2 minutes of jerks in 30 second intervals alternating arms
set 2
6 minutes of clean and jerks alternating arms each minute. pace is important here.
set 3
2 minutes of squat thrusts
set 4
4 minutes of clean and jerks alternating arms each minute.
set 5
2 minutes of jerks in 30 second intervals alternating arms
set 6
3 minutes of rack static holds alternating arms in 30 second intervals. 1.5 minutes of you are using doubles.
easy 1 mile run.
Cool down, have a nice day.
Long cycle clean and jerks are a great bang for your buck exercise. You really hit the entire body when doing them. I only have one kettlebell so I am going to single arm, but if you have two, you can do doubles if you like.
set 1
2 minutes of jerks in 30 second intervals alternating arms
set 2
6 minutes of clean and jerks alternating arms each minute. pace is important here.
set 3
2 minutes of squat thrusts
set 4
4 minutes of clean and jerks alternating arms each minute.
set 5
2 minutes of jerks in 30 second intervals alternating arms
set 6
3 minutes of rack static holds alternating arms in 30 second intervals. 1.5 minutes of you are using doubles.
easy 1 mile run.
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