THURSDAY 01/30/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout):POWER
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: ENERGIZING FLOW OR AIRPLANE STRETCH
POST: HIPS OR HAMSTRINGS
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
Box Jump Warm Up
WORKOUT
5 Rounds
10 Dumbbell Clean and Jerks
10 Box Jump Overs
10 Dumbbell Thrusters
10 Box Jump Overs
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Ideal Box Heights:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??
Choose a load you can go unbroken. The goal is to be fast AND consistent!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
If jumping is not happening, just do step up and overs.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Box Jump Warm Up
WORKOUT
5 Rounds
10 Barbell Clean and Jerks
10 Box Jump Overs
10 Barbell Thrusters
10 Box Jump Overs
Rest 1 Min Between Rounds
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Ideal Box Heights:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??
Choose a load you can go unbroken. The goal is to be fast AND consistent!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
Now, lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
If jumping is not happening, just do step up and overs.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
Box Jump Warm Up
WORKOUT
5 Rounds
10 Sandbag Clean and Jerks
10 Box Jump Overs
10 Sandbag Thrusters
10 Box Jump Overs
Rest 1 Min Between Rounds
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Ideal Box Heights:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: Under 3:00 - Can you go under 2:00??
Choose a load you can go unbroken. The goal is to be fast AND consistent!
The clean AND jerk together counts as 1 rep.
For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.
From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!
For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
If jumping is not happening, just do step up and overs.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down. KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!