WEDNESDAY 04/10/2019

 

Accessory workouts that work well today:
Pre:  Power - Oly
Post: Butts and Guts - SOGO
Either: Gymnastics

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

14 Min AMRAP
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Clean and Jerk
1 Burpee
2 Clean and Jerk
2 Burpees
3 Clean and Jerk
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

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

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

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the clean and jerks.  Keep your form solid and find a steady pace on the burpees.

For the clean and jerk your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in a partial squat.

In  the partial squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.
THIS IS NOT CURL CLEANS FOR TIME!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-up.

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean 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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Power Clean and Jerk
1 Burpee
2 Power Clean and Jerk
2 Burpees
3  Power Clean and Jerk
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

RX Men: 95#
RX Women: 65#

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

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the clean and jerks.  Keep your form solid and find a steady pace on the burpees.

You are going to be a bit tender in the arms from the pull-ups yesterday, so emphasize using your legs to power your cleans in this workout.

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!

Don't sub reps for weight! Pick a weight that allows you to move the barbell, while maintaining position.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-up.

PROGRAM C

PROGRAM C

WARM UP

Barbell Clean 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

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

1  Sandbag Over Shoulder
1 Burpee
2 Sandbag Over Shoulder
2 Burpees
3  Sandbag Over Shoulder
3 Burpees....

Keep adding 1 rep to each and get as far as you can in 14 Min

No RX or RX+ - Just use what you've got!

Score: Total Reps combined!   (So 1+1+2+2+3+3....as far as you got)

Goal: Finish the round of 12-14s +

NOTES:

This one will be easy to peacock and won't REALLY sting until about 6 or 7 reps of each.  Here is where you will pay the price if you are being sloppy and you will need to start taking calculated breaks on the over the shoulder reps. Keep your form solid and find a steady pace on the burpees.

For this version we are going to have you actually pull the bag from the ground instead of going from the hang.

For the sandbag over shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If you are needing to sub for burpees you can do burpees to a box or bench, burpees without the push-up, or from your knees with the push-up.