Strength
Front squats
3-70%
3-75%
3-85%
3-90%
Workout
3 RFT
15 DB Power cleans – 35/20
12 DB Thrusters – 35/20
9 Box jumps – 30/24
**First workout back from the holidays and we’re going to open up those hips. Start off by getting you squatting then follow that up with a lot more flexion and extension with the triplet. First thing you might notice in the workout is the weight of the dumbbells. That might have thinking, “Sweet! The normal Rx weight of 50/35 (weight for men/women) is too heavy for me, so I’ll go Rx today.” Hold up there, buckaroo. We want you moving fast on this, so if whatever weight to scale to from 50/35 feels ‘heavy’ for you, scale this bad boy down to something that you can now move fast with.
Also, double check the video above – this isn’t a standing ground to shoulder curl. I challenge you to keep your arms straight for as loooong as possible when picking up the DBs from the ground. When should they start to bend? AFTER you’ve stood up – shown full hip extension. Wait longer than you think. Really. Be patient. If you think you’re being patient, I guarantee that you aren’t. Wait a touch longer.. then even a touch more. Seriously. Wait a split second more than that last attempt.
Oh yeah and thrusters and stuff.. but I want long arms on those power cleans.
One thing – unlike the video, only one end of the DB has to touch the ground.