Tuesday, July 27, 2010

Jack Hanma Workout #1: Weight Training

Here's a workout that's sure to ring a bell with anyone familiar with Crossfit. This particular workout is known to Crossfitters by the dreaded name of "Linda."

I know that may not seem scary, but maybe its other name will have more of an effect: "Three Bars of Death." Do I have your attention now? Jack Hanma, Baki's older brother, is a monster born of literally nonstop training and modern (albeit fictional) sports science and this workout just seems like something he'd do.

Jack Hanma Workout #1: Weight Training
(AKA: Linda)
(AKA: Three Bars of Death)

Do 10 rounds of these three exercises:

  1. Deadlift- 1.5 Times Bodyweight
  2. Bench Press- Bodyweight
  3. Squat Clean- .75 Times Bodyweight
The first round is 10 reps, the second is 9 reps, the third is 8 reps, all the way down to a single rep. You should try to complete this workout as fast as you can, but realize that if you are not in shape you may not be able to complete it at all. If you are incapable of doing the prescribed weights, feel free to do less weight. This is pretty much the top level of the workout. After you get it to this point, the key is to do the workout faster. All in all, it boils down to 55 reps of each exercise.

  • Bodyweight means that, including the weight of the bar, you are lifting whatever percentage of your bodyweight listed. If you weighed 150lbs, for instance, you would do a 225lb deadlift, a 150lb bench, and a 112.5lb squat clean (you can round up or down a pound).  
  • The movements can be difficult (especially the squat clean) if you aren't used to them, so really focus on getting the form down, even if that means just using the bar at first.

Hope you have fun! This workout is REALLY tough. That's all for now. Until next time, good luck and train hard!
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