MONDAY 05/13/2019
SP Monday RE-TEST! This workout was originally posted on April, 05, 2018! (Then again on Dec, 10, 2018) Make sure to go back and check your score!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee Stretch, Warm Up Flow
Post: Pigeon Stretch, Stress Relief
PROGRAM B
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
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
Since today's workout has power cleans - you can skip the squat part if you want - BUT - it's great practice and a great way to warm up - even if you aren't using it for the workout.
WORKOUT
PART 1
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS
REST 3 MIN BEFORE PART 2
RX MEN: 95#
RX WOMEN: 65#
RX + MEN: 115# +
RX + WOMEN: 75# +
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS
REST 3 MIN BEFORE PART 3
USE SAME WEIGHT/SCALES/SUBS AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS
USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.
NOTES:
Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank!
For the toes to bar - this is 90 total reps. So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout. No shame in that!
For the power cleans - choose a weight where a set of 10 is definitely doable. We don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.
For this movement, the bar will start 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. This weight is light so pull under will be minimal here. Stand to complete the rep.
For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do 30 step ups!
PROGRAM A
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
Dumbbell Clean Warm Up
Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with light dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS
You can skip some of the squatting parts for this since today is power clean - if you want. It is a great way to warm up though, even if you aren't using it!
WORKOUT
PART 1
1 ROUND
30 TOES TO BAR
30 DB POWER CLEAN
30 JUMP OVERS
REST 3 MIN BEFORE PART 2
RX MEN: 40# DBs
RX WOMEN: 25# DBs
RX + MEN: 50# DBs +
RX + WOMEN: 35# DBs +
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 2
2 ROUNDS
15 TOES TO BAR
15 DB POWER CLEAN
15 JUMP OVERS
REST 3 MIN BEFORE PART 3
USE SAME WEIGHT/SCALES/SUBS AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 3
3 ROUNDS
10 TOES TO BAR
10 DB POWER CLEANS
10 BOX JUMP OVERS
USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.
NOTES:
Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank!
For the toes to bar - this is 90 total reps. So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout. No shame in that!
For the power cleans - choose a weight where a set of 10 is definitely doable. We don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.
For this movement, the dumbbells will start on the ground. Hands will be outside of the legs. Feet under the hips roughly (maybe a bit more narrow with dumbbells). Knees are bent, 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 dumbbells on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. This weight is light so pull under will be minimal here. Stand to complete the rep.
For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do 30 step ups!
PROGRAM C
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
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
You can skip the squatting portion of this today if you want - but we recommend keeping it as it's great practice and a great warm up!
WORKOUT
PART 1
1 ROUND
30 GHD SIT UPS
30 POWER CLEAN
30 JUMP OVERS
REST 3 MIN BEFORE PART 2
RX MEN: 95#
RX WOMEN: 65#
RX + MEN: 115# +
RX + WOMEN: 75# +
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 2
2 ROUNDS
15 GHD SIT UPS
15 POWER CLEAN
15 JUMP OVERS
REST 3 MIN BEFORE PART 3
USE SAME WEIGHT/SCALES/SUBS AS PART 1
SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.
PART 3
3 ROUNDS
10 GHD SIT UPS
10 POWER CLEANS
10 JUMP OVERS
USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.
NOTES:
Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank!
For the GHD SIT UPS- this is 90 total reps. We recommend that you don't do more GHD sit ups today than you have done in a workout before - so lower the number if necessary and only go to parallel if this is a new movement for you!
Remember to set up properly for these. Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent. Do not overextend as you go back. Keep the belly tight and move from the hip. Knees fire to bring you UP! Belly tight!
For the power cleans - choose a weight where a set of 10 is definitely doable. We don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.
For this movement, the bar will start 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. This weight is light so pull under will be minimal here.
For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do step up.