FRIDAY 10TH MAY 2019 - WORKOUT
5 DB HANG POWER CLEANS
5 PUSH PRESS
10 HOPS OVER DB
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Your score is how many rounds and reps you achieve in 12 min.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.
Aim for 22 rounds.
Keep transition times quick to achieve max rounds.
Set your clock to count down from 12 min. At 3,2,1 go being with 5 DB Hang Power Cleans into 5 Push Press and finish with 10 hops/steps over 1 DB. Keep a track of your rounds as there will be a lot of them today! Post your total rounds and reps to wodify.
DB Hang Power Clean: Begin with your feet hip width apart. Dumbbells are positioned anywhere between the knee and hip and held beside your legs . Send your hips back keeping knees soft, (like you are taking a bow). Chest is up. Core is tight and weight back in the heels. To initiate movement, aggressively stand (think of jumping), squeeze your bum and with a big shrug of the shoulders bring the dumbbells up to rest on your shoulders keeping elbows high, you will come under the dumbbells into a partial squat/dip after you have fully extended your hips. Drive through the heels back to a standing position Rep is completed when the knees and hips are fully locked out and open at the top.
Tips: Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes. Keep arms straight and long; An early arm bend will lessen the contribution of the hips.
Dumbbell Push Press: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)
DB Hops: Keeping feet together, position yourself side on to a dumbbell. Hop over the dumbbell and then back again. Keep light on your feet landing on the balls of your feet.