• Meet the ManBearPig

    Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.com

    Steph’s note: Today’s post is from my strength sister, Jen Sinkler. Jen’s an absolute dynamo, a super strong woman, and a wealth of knowledge when it comes to strength and conditioning. A regular contributor to Shape, Women’s Health and Men’s Health magazines, you could say she knows a thing or two about making fitness approachable. You know that I’m a huge fan of getting strong, and I invited her to the blog to show you one of her favorite time-saving workouts. Take it away, Jen!

    Why Lift Weights Faster?

    I’m a big fan of simple, super-fast, super-intense workouts. Big fan. Huge. (And if you didn’t catch that “Pretty Woman” reference, I don’t even know what to say you.)

    Don’t get me wrong, you’d be hard-pressed to find a workout I wouldn’t enjoy. Oftentimes a conditioning circuit that assembles a variety of equipment and different movements is just right for building well-rounded strength in every plane of motion. And then there’s times when it’s just you and the barbell, and it’s showtime.

    This is one of those times. (Well, plus a pull-up bar, too, for a little extra spark.)

    This particular circuit is close to a combo, or you could call it a combo-plus, due to the pull-up finale. (Speaking of pull-ups, if you haven’t caught it yet, check out my video from my Lift Weights Faster e-course on “How To Incorporate Pull-Ups in Your Conditioning, Even If You Can’t Do Pull-ups.” I’ve got two bandless variations for you that could work well in this circuit.)

    Combos are a little bit nasty-good because reps flow right into one another without a break. Factor that in with the total body-strength required for each movement and remember: Rest is your friend. Take enough of it that your reps stay squeaky-clean and when you’re working you’re really werkin’.

    With just one rep per movement, choose a challenging-yet-doable weight and select it based on what your limiting lift is (the one you can use the least weight). Keep your reps clean and crisp, and make good use of your rest time at the bottom of each round. Next time, squeeze in an extra rep or two, if possible. Can you catch The ManBearPig, in the name of progress?

    The Workout

    Name: The ManBearPig

    Suggested Equipment: Just your bod, a weighted barbell, a pull-up bar and a desire to move pounds.

    Instructions: This circuit is nearly a combo. Complete one repetition of the first three movements without putting the bar down. In other words, you’ll complete one deadlift, then one hang power snatch, then one overhead squat before hitting the pull-up bar. Perform this circuit as many times as possible in 10 minutes, resting as needed between rounds.

    Suggested Time: 10 Minutes

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    Barbell Snatch-Grip Deadlift

    • First, find the right grip width for your body by lifting an unloaded bar to your hips. Move your hands far enough apart so that the barbell can settle into your hip crease when you bend over at the hips. Your hands will be much wider than your conventional deadlift grip, and the barbell will likely hit your body at the hipbones. This is your snatch grip position.
    • Assuming a shoulder-width stance, feet pointing straight forward or slightly outward, step up to the bar so that your shins are touching the bar. From this point on, the bar should remain in contact with your body. Your shins should be vertical.
    • Hinge at the hips and push your butt back as far as you easily can. You will have to bend at the knees more than you would during a conventional deadlift to able to grasp the bar with a wider grip-width.
    • With your wide-hand position you found earlier, grip the bar with a double-overhand grip (both palms facing toward you).
    • Take a breath.
    • Get your chest up — someone across the room should be able to read what the front of your
      shirt says.
    • Push the floor away, and stand up with the weight. Stand tall with your shoulders back and your chest up at lockout.
    • Note: Your hips should not shoot up before the bar leaves the floor. If the hips move, the bar should move.

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    Barbell Hang Power Snatch

    • First, find the right grip width for your body by lifting an unloaded bar to your hips. Move your hands far enough apart so that the barbell can settle into your hip crease when you bend over at the hips. Your hands will be much wider than your conventional deadlift grip, and the barbell will likely hit your body at the hipbones. This is your snatch grip position.
    • Next, bend down, taking a hook grip on the barbell (meaning you hold onto your thumbs as part of the bar), then deadlift it into position.
    • Keeping your chest up, break at the knees and let the bar slide down your legs anywhere from just an inch or two to all the way down to just below your knees. All qualify as a “hang” position, and can be used for different purposes in training.
    • Explosively extend your hips, simultaneously shrugging your shoulders.
    • At the bar’s highest and “lightest” point — when it feels almost weightless in the air — pull your body under it by quickly dropping your hips low and shifting your feet into a squat stance.
    • Simultaneously punch the bar above you and catch it overhead, with arms locked out in a “V” shape, hips in a partial squat (parallel or higher).
    • Stand up with the barbell, then return the weight to the floor. (If you don’t have bumper plates, bring the bar first to your hip crease, and then to the floor.) Repeat, taking care to reset your body position with each rep.

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    Overhead Squat

    • Grip the bar in a snatch grip, then snatch the bar overhead. Or, if you’re using a rack, position your body under the bar as you would a back squat, back out of the rack, and then position your hands in a snatch grip position. Next, power jerk the bar overhead from that position.
    • Keeping your arms fully locked out overhead, initiate the squat by dropping your butt back slightly and down, bending your knees.
    • Keeping your torso upright and your knees tracking in line with your feet, lower yourself as far as you are comfortably able. (If it’s not very far, adjust your foot position and try turning your toes slightly outward, but don’t force anything.)
    • While lowering your body, keep the bar directly over your arches your feet; your arms may track behind your ears.
    • Again keeping the bar locked out overhead and your knees tracking with the direction of your feet, return to standing. Repeat.

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    Chin-Up

    • Grip a pull-up bar with palms facing you.
    • Pulling your elbows down and back, pull yourself as high as you can.
    • When your chin clears the bar or — even better — your chest touches, lower yourself with control. (Really, these should be called chest-ups.)

    Want to make your conditioning stupid-easy (to organize)?

    If you’re looking to amp up your conditioning in creative and productive ways, I’ve put together a mammoth 180-workout pick-and-choose library called Lift Weights Faster 2.

    Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.com

    Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises (from classic moves to more unusual ones — the Jefferson deadlift, anyone?), a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, I’ve combined my training and athletic experience with my long background in magazine publishing to create a clear-cut, easy-to-use resource that you’ll want to turn to all the time.

    Every workout is organized by the equipment you have available and how much time you’ve got, with options that last anywhere from five up to 30 minutes.

    Lastly, I’d be remiss if I didn’t mention I teamed up with my husband, David Dellanave, to create a strength program companion resource called Get Stronger Faster 2 to help you take your strength level to the next level. This completes the total workout package and helps you get results, faster.

    For more info, click HERE.   

    ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

    Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.comJen Sinkler, RKC II, PCC, PM, USAW, is a longtime fitness writer for national magazines such as Women’s Health and Men’s Health. A former member of the U.S. national women’s rugby team, she currently trains clients at The Movement Minneapolis. Jen talks fitness, food, happy life and general health topics at her website, www.jensinkler.com.

    Steph Gaudreau is a certified holistic nutrition practitioner, weightlifting and mindset coach, and the author of the best-selling Performance Paleo Cookbook. Her recipes and expert advice have been featured in SELF, Outside Magazine, Elle, and Greatist. Steph loves barbells, cats, and anything Lord of the Rings. She lives in San Diego, CA.

    One thought on “Meet the ManBearPig

    Leave a Reply

    Your email address will not be published. Required fields are marked *