Day #36 – “Sandpaper”
“Sandpaper”
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
STIMULUS
DESCRIPTION
- In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
- The double under reps will stay static at 30
- Your score total is total reps accumulated over the 12 minutes
- Use the following cheat sheet for scoring:
- Finish 2’s: 34
- Finish 4’s: 72
- Finish 6’s: 114
- Finish 8’s: 160
- Finish 10’s: 210
- Finish 12’s: 264
- Finish 14’s: 322
- Finish 16’s: 384
- Only one head of the dumbbell has to touch the ground for the power cleans
- Choose your weight based off the more challenging movement – which will likely be the thrusters
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
- Single Dumbbell Power Cleans (Alternating Every Rep)
- Odd Object Clean and Jerks
DOUBLE DUMBBELL THRUSTERS
- Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
- Single Dumbbell Goblet Thrusters
- Odd Object Thrusters
DOUBLE UNDERS
- Reduce Reps
- 30 Second or Practice
- 45 Single Unders
- 30 Line Hops (Over and Back = 1 Rep)
WARM-UP
2-3 Sets
15 Double Unders
15 Glute Bridges Video
15 Air Squats
2-3 Sets*
10 Double Dumbbell Squat Cleans
10 Single Arm Dumbbell Strict Press (Each Side)
Work up in weight each set
“Sandpaper” (No Equipment)
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round
STIMULUS
DESCRIPTION
- In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
- The line hop reps will stay static at 30
- Your score total is total reps accumulated over the 12 minutes
- Use the following cheat sheet for scoring:
- Finish 2’s: 34
- Finish 4’s: 72
- Finish 6’s: 114
- Finish 8’s: 160
- Finish 10’s: 210
- Finish 12’s: 264
- Finish 14’s: 322
- Finish 16’s: 384
- Stop at the shoulder on the clean before driving the object overhead in the jerk
- Over and back = 1 line hop
MOVEMENT VIDEOS
Odd-Object Clean and Jerks
Odd-Object Thrusters Video
MODFICATIONS
LINE HOPS
- Reduce Reps
- 30 Double Unders
- 30 Second of Double Under Practice
- 45 Single Unders
WARM-UP
2-3 Sets
15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats
2-3 Sets*
10 Odd- Object Squat Cleans
10 Odd-Object Strict Press
Work up in weight each set
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