home gym
April 8, 2020

Day #27 – “Mashed Potatoes”

By phy6

“Mashed Potatoes”

On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

STIMULUS

  • This 3 part workout is scored separately, with the score being the sum of all three parts
  • Score is your 3 times added together
  • Choose weights and variations that enable you to complete each part in 5-7 minutes
  • You will rest the remainder of the 8 minutes until the next part begins
  • Each part begins on the 8 (0:00, 8:00, 16:00)
  • With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
  • With rest built-in, let’s shoot for really large sets on the dumbbell movements
  • Power Cleans and squat clean thrusters will alternate each rep
  • 1 round of ” Strict Cindy” is
    • 5 Strict Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

MOVEMENT VIDEOS

Single Dumbbell Power Clean Video
Alternating Single Arm Squat Clean Thrusters Video

WARM-UP

2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video

“Mashed Potatoes” (No Equipment Version)

On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

STIMULUS

  • This 3 part workout is scored separately, with the score being the sum of all three parts
  • Score is your 3 times added together
  • Choose weights and variations that enable you to complete each part in 5-7 minutes
  • You will rest the remainder of the 8 minutes until the next part begins
  • Each part begins on the 8 (0:00, 8:00, 16:00)
  • With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
  • With rest built-in, let’s shoot for really large sets on the odd-object movements
  • Odd-Object ground to shoulder will alternate shoulders each rep
  • 1 round of “Sindee” is
    • 10 Push-ups
    • 20 Air Squats

MOVEMENT VIDEOS

Odd-object ground to shoulder Video
Odd-object squats Video
Odd-object thrusters Video
How to Create an Odd-object Video

WARM-UP

2-3 ROUNDS:
30 Seconds Odd-object Deadlift
30 Seconds Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video

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