MONDAY 10/14/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Thoracic Spine Release
Post: Hip Flexors/Psoas | Posterior Chain Release
PROGRAM A
WARM UP
Dumbbell Clean Warm Up
Overhead Warm Up
WORKOUT
It's Monday Re-test time! This workout was originally posted on January 10, 2017, then again on 10/15/2018! Make sure you go back and check your score!
4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX Plus Men: 50# Dumbbells +
RX Plus Women: 35# Dumbbells +
Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round
For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.
This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward. Keep the dumbbells in close to the body.
From here you will stand fast and shrug with straight arms! Pull yourself under slightly into a partial front squat with the dumbbells landing on the shoulders.
As you stand - stand fast to feed the power from the legs into the weight as you press up and press yourself under. Catch the dumbbells in a small dip with the elbows locked and biceps by the ears. Stand to complete the rep.
Then you will bring the dumbbells back down to the hip (not to the floor) to start the next rep.
For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.
Rest 1 min between rounds. Rest time counts toward your total time.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds
RX Men: 95#
RX Women: 65#
RX Plus Men: 115#+
RX Plus Women: 75# +
Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round
For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.
This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit. Keep the bar in contact with the body.
From here you will stand fast and shrug with straight arms! Then you pull the bar up the body with the elbows going out to keep it close! Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.
As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under. Catch the bar in a small dip with the elbows locked and bar over head. Stand to complete the rep.
Then you will bring the bar back down to the hip (not to the floor) to start the next rep.
For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.
Rest 1 min between rounds. Rest time counts toward your total time.
HANG 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.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull