SATURDAY 10/05/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: Cool Down Flow, Lower Back Release
PROGRAM A
WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
Run 400 Meters
20 Clean and Jerks
Rest 2 Min
20 Clean and Jerks
Run 400 Meters
THAT. IS. IT. GO HARD!!
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??
This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.
For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Run 400 Meters
20 Clean and Jerks
Rest 2 Min
20 Clean and Jerks
Run 400 Meters
THAT. IS. IT. GO HARD!!
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 80-95#
Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??
This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.
For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
PROGRAM C
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Bike 30 Cals (Men) / 22 Cals (Women)
or
Row 500 Meters
20 Clean and Jerks
Rest 2 Min
20 Clean and Jerks
Bike 30 Cals (Men) / 22 Cals (Women)
or
Row 500 Meters
THAT. IS. IT. GO HARD!!
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 80-95#
Score: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??
This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the bike/row and choose a weight on the clean & jerks that you can perform with minimal breaks, if any.
For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.
For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
TEAM VERSION
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
In Teams of 2 Complete:
(2 Scores for This One)
Partner 1: Run 400 Meters
Partner 2: Max Clean and Jerks
When Partner 1 Returns...
Partner 1: Max Clean and Jerks
Partner 2: 400 Meter Run
Rest 2 Min
Partner 1: Run 400 Meters
Partner 2: Max Clean and Jerks
When Partner 1 Returns...
Partner 1: Max Clean and Jerks
Partner 2: 400 Meter Run
THAT. IS. IT. GO HARD!!
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 80-95#
Score 1: Total Time Including Rest
Goal: Under 12 Min - Can you go under 10??
This one is pedal to the metal!! Each section should be less than 5 minutes for sure, ideally less than 4. Push the pace on the run and choose a weight on the clean & jerks that you can get at least 2 or so reps when it is your turn.
For the 400m run, you're working with 2:00-2:30. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
Score #2: Total Reps Clean and Jerks between the 2 of you!
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.
CLEAN AND JERK - For this workout, you want to pick something you could move through confidently and wall smoothly without a lot of stopping and adjusting. You can always try going from the hang position. If you are pregnant with a belly in the path of the bar, be sure to use DBs instead of a barbell to avoid trainging inefficient movement patters. You could also sub KB Swings or Ball Slams for this movement.