Metabolic discomfort with a touch of upper body fatigue is on deck for this week’s #GutcheckThursday.
This short but intense piece will challenge competency with the jump rope while simultaneously pushing your capacity to cycle a moderately heavy barbell under fatigue. Pick a jump rope option that lets you finish in 30 seconds each minute so that you have time to move the barbell. Pick a weight for your clean & jerk that will let you complete at least 5 reps each minute. You should be able to do sets of 3-5+ touch-and-go or very quick singles with the chosen load. If you find yourself only doing jump rope each minute, modify on the fly to ensure you are able to pick up some weight this week.
Double-unders are double-unders. Jump and spin the rope twice.
The clean & jerk begins at the bottom with the barbell on the ground and finishes at the top with elbows extended and in line with ears. With a clean & jerk, you do not need to stand the clean all the way up before initiating your jerk. The barbell must return to the floor before beginning the next repetition.
Adaptations / Modifications / Scales
If working on double-unders still, consider practicing for 30 seconds & then moving on
If not yet ready to try double-unders in a workout, perform an equal amount of single-unders in order to minimize jumping volume. While traditionally the scale for single-unders is 2-3x the repetitions, for this workout, that would result in 600-900 single-unders which is an incredible amount of load through the lower extremities.
No jump rope or can’t jump rope? Perform 30 seconds of jumping jacks or step jacks.
Scale the load on the barbell to match the intended stimulus. If needed, modify to dumbbells or kettlebells.
If the complexity of a clean & jerk is too much for today, choose a weight that will allow you to perform sets of 5+ Russian or American kettlebell swings to maintain the power training & grip strength stimulus of this workout.