TUESDAY 10/08/2019

 
PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds

16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds:

12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds

8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Part 3 Score: Total Time
Goal: Under 5 Min

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. 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. You will 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 hips for the next rep.

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

Workout

Part 1:
2 Rounds

16 Hang Power Clean
16 Push Press
16 Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds

12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Part 3 Score: Total Time
Goal: Under 5 Min

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds

16 Sandbag Hang Power Clean
16 Sandbag Push Press
16 Sandbag Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds

12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds

8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 3 Score: Total Time
Goal: Under 5 Min

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the push press you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

MAMA MODIFICATIONS

HANG POWER 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.

PRESS/PUSH 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.

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.