April 3, 2020

Day #22 – “Kalsnew”

By phy6

“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