WEDNESDAY 03/20/2019
PROGRAM B
WARM UP
Barbell Clean Warm Up
5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean
WORKOUT
For Time:
Run 800 Meters
30 Hang Squat Cleans
Run 400 Meters
20 Hang Squat Cleans
Run 200 Meters
10 Hang Squat Cleans
RX Men: 95#
RX Women: 65#
RX + Men: 115#+
RX + Women: 75# +
Score: Total Time
Goal: Under 14 Min
NOTES:
If you want to swap out your barbell for your sandbag - but you do it with the run - still put your score in Program B.
There's a slight chance after the 30 hang squat cleans that your legs will feel heavy when you try to run again. SLIGHT chance. Ha ha!
Choose a weight that you feel you could do at least sets of 5-7 throughout this workout.
For the 800m run roughly 3 minutes, for the 400m run roughly 2 minutes and for the 200m run roughly 1 minute. These times could be faster or slower, but if they are taking you much longer consider shortening the run distance.
If running isn't an option due to weather or space, single unders or double unders for the amount of time as each run distance can be used as a sub.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
PROGRAM A
WARM UP
Barbell Clean Warm Up
5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean
WORKOUT
For Time:
Run 800 Meters
30 Hang Squat Cleans
Run 400 Meters
20 Hang Squat Cleans
Run 200 Meters
10 Hang Squat Cleans
RX Men: 95#
RX Women: 65#
RX + Men: 115#+
RX + Women: 75# +
Score: Total Time
Goal: Under 14 Min
NOTES:
If you want to swap out your barbell for your sandbag - but you do it with the run - still put your score HERE!There's a slight chance after the 30 hang squat cleans that your legs will feel heavy when you try to run again. SLIGHT chance. Ha ha!
Choose a weight that you feel you could do at least sets of 5-7 throughout this workout.
For the 800m run roughly 3 minutes, for the 400m run roughly 2 minutes and for the 200m run roughly 1 minute. These times could be faster or slower, but if they are taking you much longer consider shortening the run distance.
If running isn't an option due to weather or space, single unders or double unders for the amount of time as each run distance can be used as a sub.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
PROGRAM C
WARM UP
Barbell Clean Warm Up
5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean
WORKOUT
For Time:
Row 1000 Meters
OR
Bike 60 Cal Men / 44 Cal Women
30 Hang Squat Cleans
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
20 Hang Squat Cleans
Row 250 Meters
OR
Bike 15 Cal Men / 10 Cal Women
10 Hang Squat Cleans
RX Men: 95#
RX Women: 65#
RX + Men: 115#+
RX + Women: 75# +
Score: Total Time
Goal: Under 14 Min
NOTES:
Either one of these options is going to HURT today. Ouch. Lots of leg. As usual with Program C you can choose to swap out the barbell for dumbbells or a sandbag!
Choose a weight that you feel you could do at least sets of 5-7 throughout this workout.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.