TUESDAY 10/22/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: BUTTS AND GUTS | SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Pigeon Stretch
Post: Cool Down Flow | Posterior Chain Release
PROGRAM A
WARM UP
Barbell Clean Warm Up
Box Jump Warm Up
Workout
2 Hang Power Cleans
2 Jump OVERS
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS
Rest 2 Min
Start at 12-12 and go back down!
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-95#
Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.
Score: Total Time
Goal: Under 18 MIn
For the hang power clean you will start with the bar at the hips. Perform a good deadlift with the heels down and back flat to get it there.
From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the bar travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the bar lands on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)
For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.
If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.
PROGRAM B
WARM UP
Dumbbell Clean Warm Up
Box Jump Warm Up
Workout
2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS
Rest 2 Min
Then Start at 12-12 and go back down!
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells
Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.
Goal: Under 18 Min
For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there.
From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)
For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.
If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.
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.
JUMP OVERS/LINE HOPS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
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!