"Colleen & Jerk"
Using Dumbbells equaling 30% Bodyweight:
5 DB Hang Squat Clean followed by 3 Jerks per Clean
10 rounds for time
Post time to comments.
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- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
« MONDAY 080225 | Main | Rest Day »
Monday, February 25, 2008
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Jason-
so I weigh 180. 30% of that is 54. So, I am supposed to do these with 2, 55 pound dumb-bells, or 2 dumb-bells equaling 55 pounds?
And....every time I do a squat clean, I am supposed to do 3 jerks?
I guess I am the dumb-bell! :-)
Posted by: rangerdan | Monday, February 25, 2008 at 11:16 PM
as prescribed. scaled down a few pounds to get through 10 set. took between 15-20 mins.
Posted by: rangerdan | Tuesday, February 26, 2008 at 07:21 AM
Momo, Yes, its 21-15-9.. You eat a cupcake each round w/o water. Drew was the only one that did it...I would have puked again! We were celebrating a bday that day. Let me know if ya'll do it! "Fran" on crack will be next!
Posted by: Angie | Tuesday, February 26, 2008 at 11:01 AM
Colleen and Jerk--15:27--20#DB
Very artistic photo today!
Posted by: Laura | Tuesday, February 26, 2008 at 05:56 PM
20# DB-24:22
Awesome time Laura!
Posted by: momo | Tuesday, February 26, 2008 at 08:20 PM
Dan,
Sorry about the delay in answering your question. Internet has been out at the gym since yesterday afternoon. The dumbbells together should equal 30% of your BW. And yes, that's 3 jerks for every clean.
How's the Ass pen? No offense to you of course... just curious...
Posted by: Jason B | Tuesday, February 26, 2008 at 10:48 PM
Oh yeah, Colleen and Jerk 6:22/ 25# DB's
BW: 170 30%BW: 51
Posted by: Jason B | Tuesday, February 26, 2008 at 10:50 PM