SATURDAY 11/30/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | HIP FLEXOR/PSOAS
POST: COOL DOWN FLOW | SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Squat Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
2 Rounds
20 Dumbbell Hang Power Cleans
50 Wall Balls
RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball
RX+: 3 Rounds
You're only allowed to go RX+ if you complete first 2 Rounds under 9 Min!
Score: Total Time
Goal: Under 12 Min
Okay so make sure that you use your hips and that big shrug on the hang power cleans. Try to avoid doing some kind of big swing curl. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. 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. You will 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 hips for the next rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar
PROGRAM B
WARM UP
Squat Warm Up
Barbell Squat Clean Warm Up
WORKOUT
2 Rounds
20 Barbell Hang Power Cleans
50 Wall Balls
RX Men: 95# / 20#ish Ball
RX Women: 65#/ 13-15#ish Ball
RX+: 3 Rounds
RX+ Option: Go up in weight on the Hang Power Cleans
*You're only allowed to go RX+ if you complete first 2 Rounds under 9 Min.
Score: Total Time
Goal: Under 12 Min
Some of you may be able to go unbroken on the hang power cleans but for most of us, choose a load that you can complete the reps in 2-3 sets. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.
For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
PROGRAM C
WARM UP
Squat Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
2 Rounds
20 Sandbag Hang Power Cleans
50 Wall Balls
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+: 3 Rounds
Sandbag Version Option: Swap 50 Wall Balls for 30 Sandbag Thrusters
You are only allowed to go RX+ if you complete first 2 Rounds Under 9 Min.
Score: Total Time
Goal: Under 12 Min
Some of you may be able to go unbroken on the hang power cleans but for most of us, choose a load that you can complete the reps in 2-3 sets. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.
For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
TEAM VERSION
WARM UP
Squat Warm Up
Barbell Squat Clean Warm Up
WORKOUT
In Teams of 2 Complete:
2 Rounds
40 Barbell Hang Power Cleans
100 Wall Balls
++Share the Reps however you like. Only one person works at a time!
RX Men: 95# / 20#ish Ball
RX Women: 65#/ 13-15#ish Ball
RX+: 3 Rounds
RX+ Option: Go up in weight on the Hang Power Cleans
Are only allowed to go RX+ if you complete first 2 Rounds under 12 Min.
Score: Total Time
Goal: Under 16 Min
Know that if you are sharing the reps with your partner, you'll be resting about as long as you are working. This may allow you to push it a bit and get some bigger sets in! Also, you don't have to use the same equipment, one of you can use a bar and the other DBs or even a sandbag!
For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
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.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball