Wednesday, April 14th, 2021

Written By Matt DeJesus
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Shake n Bake

AMRAP 3 (5 Total Sets)

10 Dumbbell Hang Power Cleans

250/200m Row


Rest 1:30 after completing AMPRAP 3


*Start back at the top with the cleans regardless of where you finished your previous round.


Suggested Weights:

Men: 20-50lbs

Women:10-35lbs


COACH'S NOTES

MOBILITY/ACTIVATION

3 Sets

Row 30sec (or SUB)

5 Dumbbell Hang Power Clean - Light weight and build (or SUB)

Focus Points:

-Pick a weight that isn't a walk in the park for you but also enables you to use your focus to complete all 10 reps each set.

-Today's workout is about pushing the pace within your means.

-Use your legs and hips on the cleans, otherwise you will exhaust your arms early on.

-How well can we flirt with that redline and still perform the designated work. You will figure out your pacing each round.

-For the 90sec of rest try your best to stay moving around walking. This will allow our heart rate to come back down before the next set.

-Use a timer that you can set the intervals for and set it like this:

5 total Sets of

3:00 Work

1:30 Rest

Keep track of each round and your score (Rounds and Reps).

Goal:

Aim for 2 rounds each set. If you're unable to reach 2 complete rounds, aim for consistency each set. Ex. Round 1 = 1 round + 7 reps / Round 2 should be within 5 reps of Round 1. So Round 2 should = 1 round + 2-10 reps.

SUBS

Dumbbell Hang Power Clean

-Hang Power Clean (Barbell)

-Medicine Ball Power Clean

-Russian Kettlebell Swing

-Jump Squat

-Glute Bridge

Rower (250m/200m) or (1:00 of cardio athlete's choice)

200m RUN

-500m Bike Erg

-200m Ski Erg

-12/9 Cal Assault / Echo Bike

-20/14 Cal Schwinn Bike

-15x10m Shuttle Runs

-Skater Lunge

-Skater Lunge iwth Step

Cool Down

500m-700m Row/Walk 5-7mins

Cat/Cow Stretch 1min

Child's Pose on Bench/Box 1-2mins

Matt DeJesus

I’m a fitness professional who has been coaching and training for the past decade.  My purpose is to help you become the fittest version of yourself!  

https://fitwithmatt.com
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