Load determination:
Select a light bell that you can comfortably press & do repeated get-ups. Select a heavier bell that you can confidently clean & safely get-up. If you’re not sure, start light.
Rest 2 minutes in between movements. Use lighter bells if you are at all concerned about dropping the bell.
Combination:
This is an intense workout. Do not combine with explosive/power work like hard bouldering. Pairs well with aerobic climbing or finger work.
Instructions:
5 TGUs with the light bell on each side
5 clean & press with the light bell on each side, 4 times (20 total per side)
5 clean & squat per side with the heavy bell
10 TGUs with the heavy bell, alternating sides (5 total per side)
5 clean & squat per side with the heavy bell
5 clean & press with the light bell on each side, 4 times (20 total per side)
Full workout instructions:
5 TGUs with the light bell, L
5 TGUs with the light bell, R
2 minute rest
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R
2 minute rest
5 clean & squats with the heavy bell, L
5 clean & squats with the heavy bell, R
2 minute rest
10 TGUs with the heavy bell, alternating sides (L R L R L R L R L R)
2 minute rest
5 clean & squats with the heavy bell, L
5 clean & squats with the heavy bell, R
2 minute rest
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R
5 clean & press with the light bell, L
5 clean & press with the light bell, R