April 17, 2020

Day #36 – “Sandpaper”

By phy6

“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