Medicine Ball Cleans

by admin

  • Start with the medicine ball on the ground between your legs. Stand with legs slightly more than shoulder width apart.
  • Deadlift the medicine ball halfway up, holding it at the knees.
  • Explosively extend your hips to full extension, keeping your arms locked out until the medicine ball passes your hips.
  • Once it passes your hips, loosen your grip on the ball and quickly drive your elbows up, while dropping down to meet the ball and catching it.
  • The upper arm should be parallel with the ground for the catch.
  • Stand up to full extension.


One Arm Dumbbell Squats, Hollow Rocks, Cleans

by admin
Scale Down: To make this workout easier, just use a wooden dowel or a broomstick for the cleans and do the Hollow Rocks with your knees bent.
Scale Down: Do the squats with a heavy dumbbell and record the weights you used.

Deadlifts, Front Squats and Cleans

by admin
  • Warm Up: 400m (1/4 mi) brisk walk/jog, 20 Pushups, 20 Sit-ups, 20 Squats
  • Workout: DeadliftFront SquatsCleans (full squat)
    Directions: 5 rounds, doing 3 of each movement. Use a weight bar or light dumbbells, a medicine ball.. Focus on technique and form rather than speed and weight. (Make this workout harder or easier.)
Scale Down: To make this workout easier, instead of a weight bar use a medicine ball or a broom and limit to 4 rounds.
Scale Up: To make this workout harder, do 5 rounds with a more challenging weight. Heavy enough to stretch you, but remember form is paramount.