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  • Mitchell Rothbardt

April 30th Workout

Stiff Leg Deadlift/Bent Over Row Hybrid – 6 reps – 50lb. Dumbells

Medicine Ball Kneeling Shoulder Press (Kneel on two medicine balls as you are shoulder pressing) – 8 reps – 30lb. Dumbells

Mogul Squat – (These are basically jump squats holding a medicine ball where you rotate your hips from 10 o’clock to 2 o’clock each squat) – 20 seconds

Swiss Ball Push-Up – 10 reps

Russian Twist with a medicine ball – 30 reps

5 sets 1 minute rest between each set

The Stiff Leg Deadlift/Bent Over Row Hybrid exercise was originally written as a barbell exercise, but due to logistical constraints I had to do it as a dumbell exercise. (I had to use the studio space at my gym. I can bring a set of dumbells in there, but it’s not really feasable to carry a loaded barbell halfway across the gym.) It really didn’t work here. The 50lb. dumbells weren’t nearly heavy enough. Maybe it would work with 75’s.

I probably could have gone heavier with the shoulder presses, as well.

Everything else was pretty good, although I’d have to that I wasn’t a huge fan of this particular complex. I took the rest period down to one minute from two minutes and that helped, but it was only OK.

Clean and Jerk – 12 reps

1st set 85 lbs.

2nd set 65 lbs.

1 minute rest between sets

These were great. The good old C&J is a fantastic exercise. It hits nearly every muscle in your body as you take the bar from the floor to over your head. 12 reps is a lot for these with any weight. It is very challenging.

Tabata Push-Ups – 6 reps

For those of you that don’t know what Tabata means, it is an exercise protocol where you do 20 seconds of an exercise as hard and as fast as you can, then take a 10 second rest. That is one round. You do eight total rounds.

It is very tough.

You can do it with nearly any exercise although some work better than others. It should be an exercise that can be done relatively quickly and repeatedly. Deadlifts wouldn’t really work, cleans wouldn’t work, bodyweight squats work well, stationary biking works well, etc. When you are doing a rep oriented exercise you count your reps as the least amount that you did during any set.

Ideally you want the most you did and the least you did to be pretty close. With push-ups that’s kind of hard. As you can see, the least amount I did was 6. The first two or three sets went well, right around 15 or so then after that it was mouch tougher and I had to finish the last four or so on my knees. Also, keep in mind that this was the last thing I did today. I don’t want anyone thinking that I can’t do all that many push-ups.

Mitchell Rothbardt

(coming soon)

P.S. Don’t forget to vote in the poll! 4 1/2 days to Rush!!!!!!!

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