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  • MikeMega

201224

Merry Fucking Christmas


Dumbbell DT


Warmup

3 Rounds Not For Time

50 Jumping Jacks

10 Air Squats

10 PVC Deadlifts

10 PVC Passovers

:30 Sec Plank Hold

Garage(RX)

DB DT

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Minimal

Sandbag/Backpack "DT"

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Description

At 3…2…1…Go! You will pick up your two Dumbbells and Deadlift them 12 times. Next, you will perform 9 Hang Power Cleans and then 6 Push Jerks. That's one round. Your score is the time it takes to complete all 5 rounds.


Weight

The weight for this workout should be moderate to heavy. If we prescribed weights here we would say 50 0r 55lbs would be RX. You have to move this weight around as fast as you can. And if you don’t go heavy enough it’ll be over fast. Let's put on our grown up undies and get heavy (as we safely can) on this baby.

Stimulus

The intended stimulus for this workout is a sprint. It's not a long workout if you scale it correctly. If the pace gets a bit much just slow down and keep it smooth. Plan your breaks and stick to it.

Scales and Mods

The movements aren’t the killer here it's the pace. All these movements flow together really well. That's why I love this workout. It's tempting to try and get every round unbroken. And if you can then go for it. But if you’re not sure make sure you plan some breaks and stick to it.

Also, note how one movement flows into the next. You can use this to your advantage when breaking. For example, if I want to break after the deadlifts I would stop on rep 11. That way when I pick them up to get into position to start my cleans I got that 12th deadlift without any extra work being done. The same goes after the cleans and into the Jerks.

Amen. Hallelujah. RoadieFit Forever.


Let's Get It!!!




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