WEDNESDAY 12/18/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HAMSTRINGS | SI JOINT RELEASE
PROGRAM A
WARM UP
Running Warm Up
Dumbbell Clean Warm Up
WORKOUT
5 Rounds
15 Dumbbell Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: SLOWEST ROUND ONLY
Goal: Under 1:40
**Use a weight that is the heaviest you think you can get away with fast, with good technique and unbroken each round.
**Reps are higher on dumbbell version due to the fact that the power cleans are harder to load. If you are unable to do 15 reps in a row with the dumbbells you have - lower the number!Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT!
DB power clean starts 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.
The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or DB hop overs instead!
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
5 Rounds
10 Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds
RX Range for Men: 95-115#
RX Range for Women: 65-75#
RX+ Range for Men: 135-165#
RX+ Range for Women: 85-115#
Score: SLOWEST ROUND ONLY
Goal: Under 1:30
**Use a weight that is the heaviest you think you can get away with fast, with good technique and unbroken each round. Put weight used in comments.Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement!
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.
The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or hop overs instead!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
5 Rounds
8-10 Sandbag to Shoulder
Run 200 Meters
Rest 1 Min Between Rounds
Ideal weight for Men: 50-100#
Ideal weight for Women: 25-75#
Score: SLOWEST ROUND ONLY
Goal: Under 1:50
**If you have a heavy sandbag or ball this is a great workout for it. Lower the reps a bit if the ball/bag is super heavy to keep each round around 1:30.
Think of this one as 5 sprint intervals. Think about speed through the round so choose the lower number of reps if your bag is really heavy. And, even though you are going fast, make sure you practice safe, efficient movement!
The sandbag to shoulder is a power clean to one shoulder. Start with the bag on the ground between your feet longways. Set up with hips back, chest up, knees bent, and arms straight with hands gripping the neutral handles or sides of the bag.
Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Guide the bag up to one shoulder and receive it in a partial squat. Stand fully to complete the movement.
The run should take a minute or less. If you can't run due to space or weather, do 40 double unders or bag hop overs instead!
POWER 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. run 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.
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!
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.