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Old 11-30-2009, 05:15 AM   #1
Luke Hale
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20-rep Clean and Press Workout

First of all I'm not looking to chop and change programs. I'm currently just starting my second month of SS after a week off.

Problem is I have two weeks off work at Christmas and won't have access a gym.

I only have a standard bar and about 90kg plates at home, and am trying to plan ahead and think of the most productive way to use this time with limited equipment.

I'm looking at a 20-rep Clean and Press workout, as described here (WFS) http://www.brookskubik.com/the-clean...for-big-gains/

...to be done similar to 20 rep squats (yes I've been doing proper 20 rep squats), not like a metcon for time.

Would start somewhere just below my 3x5 Press weight. Could do this 3x a week and add 5# each workout.

A nice, simple workout that could be done any time of the day and not ruin the family holiday time.

Just wondering if anyone has tried something like this or if anyone has any thoughts?
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Old 11-30-2009, 06:30 AM   #2
Joshua Pierce
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Re: 20-rep Clean and Press Workout

Isnt 20 rep squats/Peary Rader's meant to be done twice weekly? 3x weekly on anything 20 straight reps sounds like overkill...
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Old 11-30-2009, 07:00 AM   #3
Luke Hale
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Re: 20-rep Clean and Press Workout

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Originally Posted by Joshua Pierce View Post
Isnt 20 rep squats/Peary Rader's meant to be done twice weekly? 3x weekly on anything 20 straight reps sounds like overkill...
Most things I've read seem to say do it 2 or 3 times per week

...or 1x20 one day, then 2x10 the next or 2x15 etc
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Old 11-30-2009, 07:27 AM   #4
James Forshaw
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Re: 20-rep Clean and Press Workout

21 x Deadlift 90kg
400m run
15 x Deadlift 90kg
400m run
9 x Deadlift 90kg
400m run
__________
30 x 60kg Squat Clean for time
__________
90kg Diane
__________
Grace
__________
Deadlift/Burpees Mash-up
(alternating tabatas for 8 min total - one of last week's CF football WODs with 85kg)
__________
10 rounds for time:
15 x 60kg Deadlift
15 x Push-ups
__________
Litvinov Workout:
8 x Heavy Front Squat
200-400m run
Rest fully, 3 rounds total
__________
AMRAP 15 mins:
5 x BW Front Squat
10 x Sit-ups
15 x Push-ups
__________

No reason to limit yourself if all you have is a 90kg bar. Use these 2 weeks to get creative and see what you can come up with.
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Old 11-30-2009, 07:31 AM   #5
James Forshaw
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Re: 20-rep Clean and Press Workout

I know you've been doing SS and are probably looking to be putting on mass, so stick with lower rep workouts with heavier weights. But without a rack or more weight plates, I think you'll be hard pushed to keep progressing with regards to strength and mass as much as you could with them. Just my two pence, in your position I'd just do something different and fun (such as coming up with heavy metcons) with what was available and, since it's christmas soon, continue to eat everything in sight!
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Old 11-30-2009, 07:47 AM   #6
John Jaeckel
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Re: 20-rep Clean and Press Workout

Quote:
Originally Posted by James Forshaw View Post
21 x Deadlift 90kg
400m run
15 x Deadlift 90kg
400m run
9 x Deadlift 90kg
400m run

10 rounds for time:
15 x 60kg Deadlift
15 x Push-ups
Beat me to it. I do a lot of work at home because my gym is 40 minutes from my house. Those are two of my favorites.

Also, you can do something like I did yesterday:

Tabata

squats
pushups
situps
dead lifts at 50-60kg

I would also recommend getting a couple of kettlebells. They travel well and can add a lot to improvised workouts.
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Old 11-30-2009, 08:21 AM   #7
Joe Bernard
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Re: 20-rep Clean and Press Workout

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Originally Posted by John Jaeckel View Post
I would also recommend getting a couple of kettlebells. They travel well and can add a lot to improvised workouts.
+1, I have a 1 and 1.5 pood and they are great. Along with rings, I am set for days when I can't make it to the gym or it's closed.
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Old 11-30-2009, 09:37 AM   #8
Luke Hale
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Re: 20-rep Clean and Press Workout

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Originally Posted by Joe Bernard View Post
+1, I have a 1 and 1.5 pood and they are great. Along with rings, I am set for days when I can't make it to the gym or it's closed.
I also have dumbell handles so can make dumbells of any weight.

I just like the simplicity of a barbell and the ability to add small amounts of weight.
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Old 11-30-2009, 10:06 AM   #9
Jade Jenny
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Re: 20-rep Clean and Press Workout

One exercise I'd recommend if you only have a barbell and limited plates are barbell burpees. Work them into some sort of a metcon. Starting with the bar on the floor, drop down while holding onto the bar, do a push-up, come up to your feet, power clean the weight, and then push press/jerk it overhead. Great compound move. Have seen it done in very few workouts, but I've always thought it was great.
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Old 11-30-2009, 12:27 PM   #10
Collin Thompson
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Re: 20-rep Clean and Press Workout

Luke, this may cover your lower body concerns - one of my college-level football buddies does sprints for the first half of the offseason because (not positive by any means on accuracy on this claim but..) they maintain strength in his legs/give his joints a bit of a break from heavy squatting/DL
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