Strength
Back squat
12-12-12 AHAP
Workout
10-20-30
Single KB racked lunges (total)
Single KB clean & jerk (total)
KB swings – American
Rx – 53/35
^Completed as 10 reps of each movement, 20 reps of each movement, 30 reps of each movement
**So you might’ve noticed, as we’ve done the past couple weeks, most of our strength work is in reps of the 6-12 range. A touch easier if you’re doing leg presses or dumbbell curls (option cash out today!) but, damn that shit gets heavy on push presses and bench press. Yup! So we’ve got sets of 12s today. Not looking for a 12 rep max, just a heavy 12. What’s the difference? 12 RM yer questioning your sanity before you start that last set, and each rep digs deeper into your soul, finding waaaaay more about yourself than you ever knew existed. For a HAP 12, you take a deep breath, tell yourself ‘I’ve got this’, quieting the voices that say ‘this shit is heavy’, and get the work done.
Oh, but then we follow up the squats with a little single KB work. One thing of note here is that we’re going to start setting a standard for cleans and snatches with KBs/DBs. Normally we’ll say do whatever you want – hang, swing, ground – and as you can see, this workout just says ‘clean and jerk’, but the standard will be from the hang. So no swinging the KB between your legs. It dangles in front of you like.. well, you can use your imagination.
Rack position doesn’t change – hand under chin, but not farther out than your shoulder. If the KB is on your bicep with your hand in the air, or in some other position outside of “under the chin, but not farther out than yours shoulder”, you’re doing it wrong. You can, however, use your free hand to hold the KB handle for support.
Swings – higher than yesterday’s Russian height, so shoulders/eyes/overhead and you’re good. Get after it today and end the workweek on a good note.