Week 6, Day 2

Hello. Okay, week six, this is the last week of your summer student lifting series.

Workout two. We're going to do some farmer carries around the gym. Last week you did walking lunges around the gym. We're going to finish with some farmer carries for a couple of laps. So you're going to start at a corner, and you are going to start with five dumbbell squats, five push-ups, and then 10 alternating dumbbell clean-in jerks or clean-in presses. We'll go over those here in a minute. 

So you'll start off with those. You will farmer carry with your dumbbells to the next corner. You'll stop. You'll give me five more squats, five more push-ups, ten more alternating dumbbell clean-in jerks. You'll walk to the next corner with your dumbbells, so on, and you're going to complete two laps around the gym. Okay, so you'll start in a corner. You'll make your way all the way around, stopping in each corner. You'll go again, stopping at each corner, and you will finish, okay, at the corner you started in, and finish with those five squats, five pushups, and ten clean-in jerks for a total of 45 of those each.

So we're going to go over. First you want, I would say grab a set of heavy dumbbells.

Okay, so for the squats and the clean-in jerks, we can use a single dumbbell on those for the squats. if the dumbbells aren't too heavy and you can do double dumbbell squats, go for that. But I would rather you go heavy for the farmer carry and use a single dumbbell in the squats. If we need to, then go lighter so that you can use two dumbbells on the squats. 

Okay. Let's go over our movements here. So starting with our squats. So if we're going to use a single dumbbell on the squats, we're going to hold that dumbbell right at the chest. Okay. I don't want to hold it out in front of me, right at the chest. Feet are in that squat stance, hips all the way down into that whole squat. Keeping that dumbbell at the chest whole time. So you have five of those. 

Then you're going to go to the ground for five of your push-ups. You can use the dumbbells, if you want, or you can keep your hands on the floor. That is up to you. So five of your push-ups, right? From the toes, we can drop down to the knees, getting that chest in between the dumbbells. 

And then you're a clean-in jerk. I'm going to go over your single dumbbell one first. So dumbbell's going to start right in between the feet. Bend down, grab that dumbbell, and I'm going to pick it up and drive it up to the shoulder and then I'm going to press and finish it overhead. then I'll bring it back down,  trade hands, up to the shoulder, finish overhead=, back down.

From the side, we've got, grab it, up to the shoulder, finish overhead, back down. Okay. If you want to use both dumbbells, you know this route, so starting on the ground, jumping them to the shoulders, finish with that press overhead, back down.  From the side. 

Okay. So you would go through 10 of those total. If you're doing the alternating with a single, five on each side. 

Okay, and then your farmer carry, I like to angle my dumbbells down towards the floor. It allows me to open my hands up a little bit and relaxes the grip a little bit more, right? Rather than having the hands in the middle and a death grip on them. So you can slide your hands back, open up the hands a little bit, shoulders down and back, keeping that chest tall, belly tight on the walk. Try not to swing the dumbbells, keep them nice and close to the sides. 

And on the clean-in jerks, if we need to break those up a little bit, do a couple, set it down, shake it out, and chip away at those 10 reps.

So have fun with that one, and see you later!