“Sausage Fest”

Some of the male-identified former 5am crew did this one today. Looked fun.

Workout for Sunday, March 7th, 2021 —

Cash In = 1,000m Bike (sub 500m Row/400m Run)

36 – 24 – 18

Clean and Jerk (95/65)

Sit Ups

1 minute rest

21 – 15 – 9

Clean and Jerk (135/95)

Russian Twists

1 minute rest

12 – 9 – 6

Clean and Jerk (175/115)

Toes to Bar

Cash Out = 1,000m Bike

I made up those weights. Paddy did 65/95/115. I think I would do 55/75/95, maybe? Anyway, the idea is to get heavier as you go. The russian twists are with whatever weight you want. I think I usually use a 20# dumbbell. If you can’t do toes to bar, sub something hard on the abs like v-ups or weighted sit ups.

If you’re not feeling clean and jerks or you’ve done a lot of them lately, you could do another lift like snatches. Adjust the weight accordingly but build as you move through the workout. If you only have one weight to work with, you could vary the movement from easier to more challenging as you go…like power cleans, hang cleans, squat cleans or deadlifts, power cleans, push jerk. You get the idea.