FRIDAY 09/13/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Posterior Chain Release
Post: Cool Down Flow, SI Joint Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up
Workout
AMRAP 10 Minutes
(Total Number of Completed Rounds + Any Additional Reps in 10 Min)
9 DB Power Cleans
5 Burpees over the DBs
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
Score: Total Rounds + Any Additional Reps
Goal: 6+ Rounds
Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!
For the Power Cleans, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. 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 DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Workout
AMRAP 10 Minutes
(As Many Rounds and Reps as Possible in 10 Min)
9 Power Cleans
5 Burpees over the bar
RX Men: 95#
RX Women: 65#
RX Plus Men: 115#+
RX Plus Women: 80#+
Score: Total Completed Rounds + Any Additional Reps
Goal: 7+ Rounds
Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!
Power Cleans start with the bar 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. Stand fully to complete the movement.
For the burpees over the bar - pretty self explanatory! Place your hands on the ground. Jump or step your feet back. Get the chest and thighs on the ground (alongside your barbell). Jump or step your feet in. Jump over the bar laterally (sideways) or turn to face the bar as you jump. Then repeat on the other side! Each burpee + jump over = 1 rep.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
AMRAP 10 Minutes
(As Many Rounds and Reps as Possible in 10 Min)
6 Sandbag over the shoulder
5 Burpees over the bag
RX Men: Use the bag you have
RX Women: Use the bag you have
Adjust reps on SB movements to get close to goal rounds.
Score: Total Rounds and any Additional Reps
Goal: 7+ Rounds
Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
Make sure you are smooth with your turnaround and set up for the next rep. The transitions on the SB Over-the-Shoulder can eat up a lot of time.
For these burpees, start standing next to your Sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the bag. The rep is complete when you land on the other side.
BURPEES - No push up burpee, Elevated 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
POWER CLEANS - You could also try less weight or starting from the hang. 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 incorrect movement patterns.
DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. 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 for the lunges.
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.