Workout
20 Min AMRAP
Row 500m
15 KB clean and jerk (53/35) (Switch as needed)
KB Farmers Carry 100M
^reps for the clean and jerk are per arm.
**Grip intensive workout today, folks. My advice for the row and C&J is to save your grip. Wow.. how enlightening and.. oh.. OBVIOUS. Here’s what I mean.. use a loose grip, like a kungfu grip.
-Don’t “grip and rip” on the erg handle.
-Let the KB handle rest in the crook of your fingers when you return the bell to the hang or ground before each clean. You won’t lose the kettlebell.
If you watch the video above, he is very relaxed. And for this many reps, for this long of a workout, you have to be relaxed. The reason I like the loose grip is the focus for the row and clean is the extension of the lower half. When you’re rowing, you’ll use a strong leg drive. When you clean the bell up you’ll most likely ‘jump’ the weight up. If your traps were sore from a workout a few Monday’s ago that included deadlifts, hang power cleans, and jerks, you were most likely SHRUGGING the weight up instead of JUMPIN. Use your legs, foo!
Switch as needed on the jerks, so you could alternate sides every 5 reps, but I’d try to go 10/5, 9/6, or 8/7 if you’re really good with the weight and the movement.
You’ll pick up a second KB and walk down to the big electric box at 11th and H and come back in for your 100m farmer’s walk. This is why you want to save your grip.