FRIDAY 07/19/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Pigeon Stretch
Post: Quad/IT, Lower Back Release
PROGRAM B
WARM UP
Box Jump 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
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
6 Power Cleans
Rest 1 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135# +
RX + Women: 95# +
Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +
NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!
Instead, you might consider trying something a little heavier for the power cleans rather than going for a ton of rounds.
1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
If jumping is out of the question you can do step ups or reverse lunges.
For the power cleans, 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. Stand fully to complete the movement.
PROGRAM A
WARM UP
Box Jump Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
8 Power Cleans
Rest 1 Min Between Rounds
Box Height: Roughly 18-20" for Women and 22-24" for Men
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX + Women: 35# DBs+
Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +
NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!
1 minute of rest between rounds is nice but it will go by super quick.
Set a goal for at least 2 rounds for each 3 min AMRAP and modify as needed to hit that goal.
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
If jumping is out of the question you can do step ups or reverse lunges.
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.
PROGRAM C
WARM UP
Box Jump Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
8 Sandbag Power Clean
Rest 1 Min Between Rounds
Box Height: Roughly 18-20" for Women and 22-24" for Men
No RX or RX + for Sandbags!
Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +
NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!
1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.
Shoot for at least 2 rounds in each AMRAP then modify accordingly. For heavier bags you may reduce the reps if you need to.
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
If jumping is out of the question you can do step ups or reverse lunges.
For the power clean, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.
You may also do sandbag ground to shoulders instead of traditional power cleans. For this you would grab the short sides of the bag and clean it to one shoulder, then the other.
JUMP OVERS/PLATE HOPS -
To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, feel free to sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.