| Routine Information |
Clean and Jerk Combination / Hanging Clean - Six (6) count exercise. Start off from the floor and do a clean and jerk. Then bring the weight down to your waist and do a hanging clean. After the hanging clean bring the weight all the way down to the starting position. This is one rep.
Start: 45 lb bar - 10 reps
Add 10 lbs - 9 reps
Add 10 lbs - 8 reps
Add 10 lbs - 7 reps
Add 10 lbs - 6 reps
Add 10 lbs - 5 reps
Add 10 lbs - 4 reps
Add 10 lbs - 3 reps
Add 10 lbs - 2 reps
Add 10 lbs - 1 rep
Do another rep at 135 and go back down.
If the 45 lb bar is to much weight to start out with this routine could be done with a lighter bar or dumbbells.
The core exercises can be changed around if you desire to focus on certain areas of the core.
|
| |
| Class Warmup |
| Cardio :: 20-30 minutes |
| |
| Exercises |
| |
| Hanging Clean - works the full body |
|
This is done in conjunction with the hanging clean
Start: 45 lb bar - 10 reps
Add 10 lbs - 9 reps
Add 10 lbs - 8 reps
Add 10 lbs - 7 reps
Add 10 lbs - 6 reps
Add 10 lbs - 5 reps
Add 10 lbs - 4 reps
Add 10 lbs - 3 reps
Add 10 lbs - 2 reps
Add 10 lbs - 1 rep
Do another rep at 135 and go back down
Reduce the amount of weight by using a lighter bar or dumbbells. You can reduce the size of your pyramid (ie. starting at 5 reps instead of 10) if beginning.
|
| |
| Clean and Jerk - works the whole body |
|
This is done in conjunction with the clean and jerks.
Start: 45 lb bar - 10 reps
Add 10 lbs - 9 reps
Add 10 lbs - 8 reps
Add 10 lbs - 7 reps
Add 10 lbs - 6 reps
Add 10 lbs - 5 reps
Add 10 lbs - 4 reps
Add 10 lbs - 3 reps
Add 10 lbs - 2 reps
Add 10 lbs - 1 rep
Do another rep at 135 and go back down
Reduce the amount of weight by using a lighter bar or dumbbells. You can reduce the size of your pyramid (ie. starting at 5 reps instead of 10) if beginning.
|
| |
| Ab Ball with 2 balls Kneeling - complete core exercise |
|
25 reps: reduce the number of reps if beginning.
|
| |
| Bridge (Arm/Leg Raised) - work complete core |
|
30 seconds each side - add or decrease time as needed.
|
| |
| Bridge (side) - works core focusing on sides |
|
30 seconds each side - add or decrease time as needed.
|
| |
| High Low Swing - works your core |
|
20 reps: each side - decrease reps and / or weight if beginning
|
