Saturday, August 24, 2013

Stephen Makes Stuff Up #3: "The Curse of 5"

I get the joy of making up a lot of workouts for my day job, but I have to say that this is one of my favorites so far. I got the idea from a friend of mine who I have the opportunity to train. He often has the problem of getting stuck on the number "5" while counting reps or rounds in his workouts. He then suggested that we make a workout with five exercises, each for five reps, for five rounds. I took this as a challenge and this is what I came up with.


The Curse of Five

  1. 5 Deadlifts
  2. 5 Burpee Pull-ups
  3. 5 Manmakers (w/KB or DB)
  4. 5 One-Arm Push-ups (each side)
  5. 5 One Arm KB/DB Thrusters (each side)
--5 Rounds


Notes:
  • The deadlifts should be heavy. Not necessarily your 5RM, but something you would normally be able to get 8 reps with should be fine. 
  • A Manmaker starts with a Kettlebell or a Dumbbell pressed overhead on each side. You then, bend down and place the weights on the floor, shooting your legs out behind you like a burpee. However, you should have your feet be wide for this next part. You then row one of the weights, while pressing the other into the ground. After placing the weight down again, you do a push-up while holding onto the weight and then row on the other side. Next, jump your feet back up and stand up, pressing the weights back over head. That's one rep. This should be fairly heavy, since it's only five reps. 
  • The One-Arm Push-ups should be done with your feet close together. If you cannot do them with your feet close together, you may start with them spread out and move them closer as you get stronger. You may also do a OAPU Progression, which is starting with both hands directly underneath your shoulders. You do one push-up and, while keeping one arm close to your side, move one arm out a little ways from your body and do another push-up. Do this once more, reaching out farther. Ideally, you should try to reach the non-pressing arm out to full extension. 
  • For the One Arm Thruster, hold the KB or DB in one hand at the bottom position of a shoulder press. Squat down deep, below parallel, and, as you come up, press the weight to full extension. You are using the drive from your legs to help press the weight. Once again, we're looking for a heavy weight.
  • The most important thing in this workout is not how fast you complete it, but maintaining good form with the heaviest weight possible and completing the bodyweight movements as described.
That's all for today! Until next time, good luck and train hard!
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