MONDAY 11/25/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HIPS | COOL DOWN FLOW
PROGRAM A
WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
3 Rounds
Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
400 M Run
Then
Max Rounds:
7 Dumbbell Power Cleans
5 Dumbbell Front Squats
3 Dumbbell Push Jerks
Rest 3 Min Between Each 5 Min Cycle
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +
So you have 5 minutes to complete a 400m run, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.
The run should take 2:00-2:30. If you can't run for weather or space purposes, try 2 minutes of single/double unders, low step ups, toe taps, or even mountain climbers.
DB power cleans start with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.
As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
3 Rounds
Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
400 M Run
Then
Max Rounds:
7 Power Cleans
5 Front Squats
3 Push Jerks
Rest 3 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135#+
RX+ Women: 85#+
**May also swap out the barbell for a sandbag in this version.
Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +
So you have 5 minutes to complete a 400m run, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.
The run should take 2:00-2:30. If you can't run for weather or space purposes, try 2 minutes of single/double unders, low step ups, toe taps, or even mountain climbers.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
Front Squats start with the bar resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is just below your knees.
Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
PROGRAM C
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
3 Rounds
Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
Bike 30 Cal Men / 22 Cal Women
Or
Row 500 Meters
Then
Max Rounds:
7 Power Cleans
5 Front Squats
3 Push Jerks
Rest 3 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135#+
RX+ Women: 85#+
**May also use the dumbbell options from Program A or a sandbag in this version.
Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +
So you have 5 minutes to complete the bike/row, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.
The bike/row should take 2:00-2:30. Adjust the distance or calories as needed.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
Front Squats start with the bar resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is just below your knees.
Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
POWER/SQUAT CLEANS - You could try less weight or starting from the hang. 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 incorrect 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.