4/24/14 Workout


This was a challenging workout. We’ve changed barbell exercises from the deadlift. This new exercise is something like the first pull of a power clean in which we pull the barbell up to the high hang position and hold for five seconds. I’m calling it a “high hang hold.” That was followed by a bunch of double push jerks and 1-arm snatches. I realized I can better work on my technique with the 12 kg bells rather than the 16 kgs.

  • High Hang Hold: 225 lbs x 3 reps x 5 seconds – 260 lbs. x 3 reps x 5 seconds – 295 lbs. x 3 reps x 5 seconds
  • Double push jerks: 12 kg x 200 reps
  • 1-arm kettlebell snatch: 12 kg x 150 reps done continuously
  • Bike ride: 1 minute on/1 minute off x 5 times repeated twice.


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