Hammer and Chisel Journey: Hammer Power Workout - Day 28

Hammer Power - Day 28

  Clean/Squat/Jerk

I just have 3 words for today's workout.... Cleans, cleans, and MORE cleans!! Oh, and did I mention cleans??

Hammer Power is very unique for a Beachbody program. This is the first power-lifting workout I have seen from Beachbody. Sagi takes you through a number of power moves that bring a new approach to the program.

This workout is about 30 minutes long and focuses on teaching you how to do a proper Clean/Squat/Lift or Jerk move. It starts with one of the basic moves and builds upon it until the end of the workout. Most of the moves are 10 reps with a light weight and then 5 reps with medium to heavy weight.  The workout really focuses on your legs and shoulders but you will also feel it some in the back.

                              

                               Clean/Squat/Press

The moves include:

* Overhead press

* Squats

* Thrusters

* Jerk Presses

* Deadlifts

* Shrugs

* Upright rows

* Cleans

* Clean & Presses

* Clean & Squats

* Clean/squat/presses

* Clean/squat/jerks

* 1 arm squat press

* 1 arm squat jerks

  

   Clean and Press

This sounds like a lot of moves, but you move pretty quickly through them. This is a challeging workout that really gets your heart pumping.  I did feel this one in my back in addition to the primary target, which was of course, legs and shoulders!  I have attached some videos of some of the compound moves for your viewingpleasure. :) 

  Clean and Jerk

This was our second time completing this workout, so we were more familiar with the moves and I could use heavier weights compared to the first time that I completed this one.  I used 10 lb dumbbells whenever it called for light weights and I used either 15 lb dumbbells or 22 lb dumbbells when Sagi called for heavy weights.  If the move included a press, I used the 15's and if the press was not involved, then I used the 22's.  This was a significant improvement from using 8 lb (light) and 12 lb (heavy) the last time that I did this workout!

See you tomorrow for Hammer and Chisel - Day 29!

My Meal Plan for Today:

	Sample Day	Container Tally
Breakfast	Chocolate Shakeology (red) Mixed w/peanut butter (1 tsp) and ½ bananna (purple)	1 red 1 purple 1 tsp
Snack	Carrot sticks (green) Dipped in hummus (orange)	1 green 1 orange
Lunch	Chicken Taco Salad with lettuce and tomatoes (1 green) Topped with left-over crock pot chicken for tacos (red) -get recipe Top with avacado (blue) Black beans Oil and vinegar dressing (1 tsp)	2 green 2 red 1 blue 1 yellow 2 tsp
Snack	Nonfat Greek Yogurt (red) Mixed w/blueberries or strawberries (purple)	3 red 2 purple
Dinner	Ranch Chicken and Rice Bake (red) - get recipe Green beans(1 green) Brown rice (yellow)	4 red 3 green 2 yellow