FRIDAY 01/03/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: QUAD/IT BAND | HIP FLEXOR/PSOAS
PROGRAM A
WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up
Workout
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35#DBs
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)
Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off. Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)
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 box jumps overs 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! Jump or step off of the other side. That = 1 rep.
No box, find something to jump all the way over like a bench or laundry basket!
If jumping is not happening, just do step up and overs.
PROGRAM B
WARM UP
Box Jump Warm Up
Barbell Clean Warm Up
Workout
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Barbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)
Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off. Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)
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.
For the box jumps overs 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! Jump or step off of the other side. That = 1 rep.
No box, find something to jump all the way over like a bench or laundry basket!
If jumping is not happening, just do step up and overs.
PROGRAM C
WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up
Workout
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Sandbag Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)
Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off. Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)
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 box jumps overs 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! Jump or step off of the other side. That = 1 rep.
No box, find something to jump all the way over like a bench or laundry basket!
If jumping is not happening, just do step up and overs.
POWER CLEANS - You could also try less weight or sub a kb swing. 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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!