April 3, 2020
Day #22 – “Kalsnew”
“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
STIMULUS
- Working through 2 different movements in this conditioning piece
- 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
- No need to extend the hips fully on our burpees today
- Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video* - DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
- Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
- When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
- Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
- Your score will be however long it takes you to finish 100 DB Clean and Jerks
- Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Alternating Dumbbell Clean and Jerks Video
WARM-UP
3 Sets
1 Minute Bike
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
“Kalsnew” (No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
STIMULUS
- Working through 2 different movements in this conditioning piece
- 3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
- No need to extend the hips fully on our burpees today
- Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
* See Movement Video* - Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
- Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
- When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
- Continue to move through the two movements until you’ve completed 100 ground to shoulder
- Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
- Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Odd-Object Ground to Shoulder Video
WARM-UP
3 Sets
10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Odd-Object
10 Odd-Object Ground to Shoulder Video
10 Odd-Object Press
5 Push-ups
45# DB in 14:42 while skipping past a ton of burpees.