Hammer Power - Day 28
Clean/Squat/Jerk
I just have 3 words for today's workout.... Cleans, cleans, and MORE cleans!! Oh, and did I mention cleans??
Hammer Power is very unique for a Beachbody program. This is the first power-lifting workout I have seen from Beachbody. Sagi takes you through a number of power moves that bring a new approach to the program.
This workout is about 30 minutes long and focuses on teaching you how to do a proper Clean/Squat/Lift or Jerk move. It starts with one of the basic moves and builds upon it until the end of the workout. Most of the moves are 10 reps with a light weight and then 5 reps with medium to heavy weight. The workout really focuses on your legs and shoulders but you will also feel it some in the back.
Clean/Squat/Press
The moves include:
* Overhead press
* Squats
* Thrusters
* Jerk Presses
* Deadlifts
* Shrugs
* Upright rows
* Cleans
* Clean & Presses
* Clean & Squats
* Clean/squat/presses
* Clean/squat/jerks
* 1 arm squat press
* 1 arm squat jerks
Clean and Press
This sounds like a lot of moves, but you move pretty quickly through them. This is a challeging workout that really gets your heart pumping. I did feel this one in my back in addition to the primary target, which was of course, legs and shoulders! I have attached some videos of some of the compound moves for your viewingpleasure. :)
Clean and Jerk
This was our second time completing this workout, so we were more familiar with the moves and I could use heavier weights compared to the first time that I completed this one. I used 10 lb dumbbells whenever it called for light weights and I used either 15 lb dumbbells or 22 lb dumbbells when Sagi called for heavy weights. If the move included a press, I used the 15's and if the press was not involved, then I used the 22's. This was a significant improvement from using 8 lb (light) and 12 lb (heavy) the last time that I did this workout!
See you tomorrow for Hammer and Chisel - Day 29!
My Meal Plan for Today:
Sample Day
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Container Tally
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Breakfast
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Chocolate Shakeology (red)
Mixed w/peanut
butter (1 tsp)
and ½ bananna (purple)
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1 red
1 purple
1 tsp
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Snack
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Carrot sticks (green)
Dipped in hummus (orange)
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1 green
1 orange
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Lunch
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Chicken Taco Salad with lettuce and tomatoes (1 green)
Topped with left-over crock pot chicken for tacos (red) -get recipe
Top with avacado (blue)
Black beans
Oil
and vinegar dressing (1 tsp)
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2 green
2 red
1 blue
1 yellow
2 tsp
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Snack
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Nonfat Greek Yogurt (red)
Mixed w/blueberries or
strawberries (purple)
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3 red
2 purple
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Dinner
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Ranch Chicken and Rice Bake (red) - get recipe
Green beans(1 green)
Brown rice (yellow)
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4 red
3 green
2 yellow
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