If I only had a dumbbell rack, I'd just do 'ladders', pick up the lightest dumbbells and curl and press them for three to five reps (you can do more reps if you feel like it), set them down, and keep going up five pounds until you can't do a single, then go back down.
If you can't curl the heavier weights, you can do a fast curl that's basically a hammer grip clean.
Pretty much this is the easiest way to get like twenty sets of shit done in a hurry. Take a few breaths for each rest interval. On a good night, you can do it right away as a warmup and right before you leave the gym.
The heavier dumbbells (or preloaded barbells) are good to do unilateral snatches and shit if you want too.
Dan John's program is basically "do sets of eight unilateral snatches, clean and jerks, and add weight until you can't do a set of eight".
Here's an article and the relevant quote on one handed lifts. People will blow smoke up your ass about how hard the oly lifts are and how it takes years to learn them but unilateral stuff barely requires training and has a similar training effect. --- > http://danjohn.net/2009/12/one-arm-lifts/
If you can't curl the heavier weights, you can do a fast curl that's basically a hammer grip clean.
Pretty much this is the easiest way to get like twenty sets of shit done in a hurry. Take a few breaths for each rest interval. On a good night, you can do it right away as a warmup and right before you leave the gym.
The heavier dumbbells (or preloaded barbells) are good to do unilateral snatches and shit if you want too.
Dan John's program is basically "do sets of eight unilateral snatches, clean and jerks, and add weight until you can't do a set of eight".
Here's an article and the relevant quote on one handed lifts. People will blow smoke up your ass about how hard the oly lifts are and how it takes years to learn them but unilateral stuff barely requires training and has a similar training effect. --- > http://danjohn.net/2009/12/one-arm-lifts/
Quote: Dan John Wrote:
I settled on a simple program. A set of eight snatches with my right arm, one minute rest, a set of eight with my left arm, one minute rest, then add weight. Soon, I would get to a weight that I couldn’t get eight. One hand lifts were simple: straddle the weight on the floor, grab with one hand, put the other on the knee (right hand, right knee; left hand, left knee), and just keep the weight close as you leap and snap it overhead. Soon, I added one arm cleans (good hand only) and a lot of overhead jerks and presses. I discovered quickly that all those years of side bends and twists had absolutely NO value in building my obliques. I discovered that my overhead support muscles were only a shadow of what I thought they were when I had the opportunity to use both arms. Two-handed work began to look like the easy days.