WEDNESDAY 11/13/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | CHEST OPENER
PROGRAM A
WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Pull Ups
7 Push Ups
7 Clean and Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX + Women: 35# DBs
**See Program C for some Glory Days Options
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.
For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.
PLEASE NO JUMPING PULL UPS TODAY!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.
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 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
PROGRAM B
WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Pull Ups
7 Push Ups
7 Clean and Jerks
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX + Women: 75# +
**See Program C for some Glory Days Options
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.
For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.
PLEASE NO JUMPING PULL UPS TODAY!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
PROGRAM C
WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
2-3 Bar/Ring Muscle Ups
5 Handstand Push Ups or Dips
7 Clean and Jerks
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX + Women: 75# +
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken when fresh. You don't need to go unbroken in the workout.
These are more technical gymnastic movements that you should already have some proficiency with outside of the workout setting.
A muscle up is a combination of a big pull up, a transition, and a dip. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc.
CLEAN - You could also try less weight or going from the HANG position. 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.
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.