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Old 06-26-2009, 05:03 AM   #1
Luke Hale
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Quick & dirty full-body workout

I can only hit the WODs Mon - Fri as my new gym is on the way home from work. And I like to keep the whole thing (inc WU) under half an hour as it takes another half hour to get home.

I've been missing days lately due to all sorts of things - long weekends away, other things to do in the evenings etc

Tuesday this week I did the WOD from Friday 090619
(AMRAP 20 mins: 5 HSPU, 10 BP, 15 PP & 20 Dips)

Yesterday I did yesterday's main page WOD
(AMRAP 20 mins: 5 Thruster, 7 HPC, 10 SDLHP)

I've been missing a lot of the strength/ME wods lately (missed front squats this week) and could probably do with slotting one in rather than another metcon? ...especially as I'll have the weekend to recover.

I was thinking tonight I should miss the main page metcon (400m runs and PUs) and do something like:

3x5 Press
3x5 Front Squats


...or would I get a better full-body workout by doing Clean & Jerk heavy singles/doubles?

...or clean & presses?

any thoughts please
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Old 06-26-2009, 06:05 AM   #2
Doug Blankenship
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Re: Quick & dirty full-body workout

You could trail behind the main page a day or two. Or, just follow along with the main page and do whatever WOD pops up on your non-rest day.
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Old 06-26-2009, 09:10 AM   #3
Luke Hale
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Re: Quick & dirty full-body workout

I've decided tonight I'm going to try this workout by Jim Schmitz from Ironmind website

(Link WFS) http://www.ironmind.com/ironmind/ope...ts/lifts2.html (Link WFS)
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Old 06-26-2009, 09:51 AM   #4
Daniel Higgins
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Re: Quick & dirty full-body workout

That's a great idea...very simple and obvious for a whole body workout. If you want a little more lower body action, supp it with maybe a full squat clean or do some GHD's or RDL's right after if time allows.

Are you doing this multiple times a week or is this like a full body WOD once a week?
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Old 06-26-2009, 07:18 PM   #5
Andrew H. Meador
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Re: Quick & dirty full-body workout

Do a clean & jerk, working up to your max, then try front squat triples from your max weight cleaned. You'll almost definitely be able to up that weight. Bam, easy transition, no sweat. Great workout.
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Old 06-28-2009, 07:48 AM   #6
Luke Hale
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Re: Quick & dirty full-body workout

Quote:
Originally Posted by Luke Hale View Post
I've decided tonight I'm going to try this workout by Jim Schmitz from Ironmind website

(Link WFS) http://www.ironmind.com/ironmind/ope...ts/lifts2.html (Link WFS)
I did this workout on Friday and it was exactly what I was after!

It was quick, exhausting, and I hit a new PR on Clean and Jerk of 149 pounds in the final set.

...which would hopefully mean had I been doing singles I could have improved on that somewhat. My current 1RM is only 135!

I think I might try this workout anytime I don't have the equipment for the main page WOD or it's a main page rest day but a workout day for me
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