SATURDAY 01/11/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: COOL DOWN FLOW OR SLEEPYTIME
PROGRAM A
WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
WORKOUT
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Dumbbell Hang Squat Clean
1 Dumbbell Push Press
2 Dumbbell Hang Squat Cleans
2 Dumbbell Push Press
3 Dumbbell Hang Squat Cleans
3 Dumbbell Push Press
As far as you can get in 10 Min...
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Reps Added Up at the End
Goal: Get through the 10s
For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. 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 the bottom of the squat.
In this 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. For the next rep you will lower the DBs back to the hips.
For the push press hold 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.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Barbell Hang Squat Clean
1 Barbell Push Press
2 Barbell Hang Squat Cleans
2 Barbell Push Press
3 Barbell Hang Squat Cleans
3 Barbell Push Press...
As far as you can get in 10 Min...
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Reps Added Up at the End
Goal: Get through the 10s
For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.
Choose a load you could perform at least 7 hang squat cleans unbroken if you wanted to.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. 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 bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this 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. For the next rep you will lower the barbell back to the hips.
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.
PROGRAM C
WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up
WORKOUT
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Sandbag Hang Squat Clean
1 Sandbag Push Press
2 Sandbag Hang Squat Cleans
2 Sandbag Push Press
3 Sandbag Hang Squat Cleans
3 Sandbag Push Press
As far as you can get in 10 Min...
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Reps Added Up at the End
Goal: Get through the 10s
For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.
For the hang squat clean you will deadlift the sandbag to the hips. 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 sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this 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. For the next rep you will lower the sandbag back to the hips.
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.
TEAM VERSION
WARM UP
Shoulder Warm Up
Barbell Clean Warm Up
WORKOUT
In Teams of 2 Complete:
15 Min AMRAP:
As Many Reps as Possible in You Go - I Go Fashion:
6 Barbell Hang Squat Cleans
6 Barbell Push Press
One person does the 6+6 - then the partner goes 6+6. Keep rotating and do as many reps as possible in 15 Min.
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Reps Added Up at the End
Goal: Get through the 10s
For this version you should both be using a weight that you can absolutely do 6 and 6 without breaking but it will HURT!
Of course as always you can do the dumbbell option with the team version as well!
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. 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 bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this 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. For the next rep you will lower the barbell back to the hips.
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.
SQUAT CLEANS - 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. Upright Rows and Goblet Squats is also a great all around modification for this!
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.