Dumbbell clean and jerks
10 each minute for 5 minutes
Use 5, 10, 15, or 20 pound dumbbells. Go as heavy as you can and still get through these. It shouldn't be really easy. See the video to the right for "dumbbell hang clean and jerk".
Run or walk a mile--treadmill, eliptical, sidewalk, street
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clean and jerk with 20#
ReplyDelete1 mile run - 8:53
75 sit ups, 75 squats
clean & jerk w/15lb. 3 sets 10, 2 sets 8, finished w/2 sets of 10.
ReplyDelete1 mile walk - 15:15
50/50