Hail to the Dinosaurs!
We got a lot of great feedback in response
to yesterday's super short workout for anyone
with limited time to train.
So here's another workout to use when you
don't have much time for hitting the iron.
You can use barbells, dumbbells or kettle-bells
for this one.
Start light and do a quick warm-up set of
the clean and press. Ten or twelve reps.
Now do five or six progressively heavier
sets of five or six reps in the clean and
press.
If you want to go heavier, you can drop the
reps as you add weight. 5/4/3/2/1 would work
well -- or you could do 2 x 5, 2 x 3 , 2 x 2
and 2 x 1.
For more of a cardio workout, keep the reps to
five or six per set, and keep the rest between
sets fairly short. Time yourself, and start with
a two minute rest between sets at first -- and
gradually work down to a one minute rest.
I would NOT try to do high rep sets of the clean
and press. You'll start using bad form and that's
no good. Five or six reps is plenty.
If you prefer to do the clean and push press,
that's fine. Same for the clean and jerk.
When you finish the clean and press, you
can call it a day or you can do any auxiliary
exercises you feel like doing (and have time
to do). You can hit pull-ups, pushups, gut
work, grip work, neck work, squats, front
squats, rowing, deadlifts, Trap Bar deadlifts,
the farmer's walk, or anything else you feel
like doing.
You can do this two or three times a week, or
you can do it once a week and do a different
one exercise workout on your other training
days. For example, clean and press one day,
deadlifts or Trap Bar deadlifts another day,
and squats or front squats the next time you
train.
Another good option is to hit this workout one
day, rest the following day, and then hit a
quick bodyweight workout. The exercises and
programs in Dinosaur Bodyweight Training would
be perfect:
http://www.brookskubik.com/dinosaur_bodyweight.html
So if you have limited time for training, don
NOT despair -- there are plenty of good options
for you!
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. The new John Grimek course is going to be
GREAT -- I've been slamming on the little monster,
and it's really looking good. Tons and tons of
info. So everyone who ordered is in for a treat!
If you have NOT reserved your copy, there's still
time:
http://brookskubik.com/johngrimek_course.html
P.S. 2. My other books and courses are in the usual
place -- Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. If you want me to autograph your Grimek course
for you, include a note in the Special Instructions
section of the on-line order form. I'm always happy
to autograph a book or course, but you have to ask.
(If you forgot to ask for an autograph and you want
one, send an email!)
P.S. 4. If you already reserved the Grimek course and
you want to add something else to your order, shoot me
an email asap!
P.S. 5. Thought for the Day: "If your barbell doesn't
make excuses, why should you?" -- Brooks Kubik
