MONDAY 22ND APRIL - WORKOUT

 
 
 

AMRAP 14

5 DB HANG POWER CLEANS

5 DB FRONT SQUAT

5 DB PUSH PRESS

10 BUPREES


Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells


Score:

Your score is the number of rounds and reps completed in 14 minutes.

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.

Goal:

Aim for 7 rounds

Top Tips:

Keep a steady pace on all the movements.  Brace abs and squeeze bum overhead for the push press.

Workout Description

Set your timer to count down from 16 min.  At the start of the beep begin your 5 DB hang power cleans using 2 dumbbells.  Move onto DB front squat (2 dumbbells), 5 push press and finish with the burpees/down-ups.  Start again and count your rounds and final reps you get within your time allocation. Record score to wodify.

Movements.

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.

Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.

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!)

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.