Sunday, April 12, 2009

Jerk Day/Sandbag Jumpsquats

On call this weekend.  Parents in town for the holiday.  Managed to squeeze in a short workout this afternoon.

Warm Up
MP(16kg) 10 - tried to focus on grooving my jerk ascent and descent without rotating my shoulders
Jerk(20kg) 10
Jerk(24kg) 10
Jerk(28kg) 6 rpm x 6 minutes
Jerk(28kg) 6 rpm x 4 minutes
Swing(40kg) 30/30 x 1

I have been trying to think of ways to incorporate the jump squat into my training since I do not have a barbell/plates in my home gym.  Jump squats are not safe to perform using kettlebells.  My father suggested using a sandbag.  So.....this weekend I used this article from Ross Training to make a 100lb sandbag.  I bought two 50lb bags of sand from Lowes for $7, a roll of Duck tape for $3.50, and 12 contractor garbage bags (3 Mil) for $12.  I filled four bags with 25lbs of sand and placed them inside an old duffle bag laying around the house.  Total cost $22.50.  Filmed some video of a set of jump squats.  The hardest part is clean and jerking the bag into the correct position.  Did this yesterday and my quads are just beginning to get sore.

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