SATURDAY 01/25/2020
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
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | ANKLES/CALVES
POST: HAMSTRINGS AND HIP FLEXORS/PSOAS
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Running Warm Up
WORKOUT
Part 1:
Every 2 Min for 10 Min:
Run 200 Meters
Max Medicine Ball / KB Squat Cleans
Rest 2 Min Before Part 2
RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB
RX+ - Run faster. Get more reps.
**Really for this just use the gear you've got. If you have a med ball use that. Otherwise just pick a KB or single DB that is light for you and get after it.
Score: Total Med Ball / KB Clean Reps ONLY
Goal: 80 reps+
So at 0:00, start the run. When you get back go right into the squat cleans and get as many as you can until the 2:00 mark at which point you go out for another 200m run. Every 2 minutes you run and you just need to keep a running count of your total cleans.
At the 10:00 mark, rest for 2 minutes.
For the 200m run, you're working with about a minute. Shorten the distance as needed to fit the time window so you'll have time for the cleans (and swings in part 2).
If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.
Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply. With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.
Part 2:
Every 2 Min for 8 Min:
Run 200 Meters
Max Kettlebell Swings
RX Men: 35-55#
RX Women: 24-35#
RX+: Run faster. Do more reps.
Use what you've got
Score: Total KB Swings Only
Goal: 70 Reps+
This part goes from the 12:00 mark until 20:00.
So at 12:00, start the run. When you get back go right into the swings and get as many as you can until the 2:00 mark at which point you go out for another 200m run. Every 2 minutes you run and you just need to keep a running count of your total swings.
To hit the goal, you'll need about 18 swings per round. Give yourself roughly a minute for this.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
Part 1:
Every 2 Min for 10 Min:
Row 250
or
Bike 15 Cal Men / 11 Cal Women
Max Medicine Ball / KB Squat Cleans
Rest 2 Min Before Part 2
RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB
RX+ - Run faster. Get more reps.
**Really for this just use the gear you've got. If you have a med ball use that. Otherwise just pick a KB or single DB that is light for you and get after it.
Score: Total Med Ball / KB Clean Reps ONLY
Goal: 80 reps+
So at 0:00, start the bike/row. When you finish go right into the squat cleans and get as many as you can until the 2:00 mark at which point you do the next bike/row. Keep going like this every 2 minutes and keep a running count of your total cleans.
At the 10:00 mark, rest for 2 minutes.
For the bike/row you are working with about a minute so adjust the distance/calories as needed to fit that window.
For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.
Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply. With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.
Part 2:
Every 2 Min for 8 Min:
Row 250
or
Bike 15 Cal Men / 11 Cal Women
Max Kettlebell Swings
RX Men: 35-55#
RX Women: 24-35#
RX+: Run faster. Do more reps.
Use what you've got
Score: Total KB Swings Only
Goal: 70 Reps+
This part starts at the 12:00 mark and goes until 20:00.
So at 12:00, start the bike/row. When you finish go right into the swings and get as many as you can until the 2:00 mark at which point you do the next bike/row. Keep going like this every 2 minutes and keep a running count of your total swings.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
Part 1:
In Teams of 2 Complete:
Partner 1: Run 200 Meters
Partner 2: Max Medicine Ball / KB Squat Cleans
When Partner 1 Returns - SWITCH
Keep rotating in this way until you have completed a total of 160 medicine ball / kb cleans combined.
Rest 2 Min Before Part 2.
RX Men: 20# Ball or 35# KB
RX Women: 13-15# Ball or 24# KB
**Really for this just use the gear you've got. If you have a med ball use that. Otherwise just pick a KB or single DB that is light for you and get after it.
Score: Total Time to get to the 160 Reps!
Goal: Under 12 Min
For this one you and your partner keep alternating movements until you completed a combined 160 reps. Make sure you are keeping track of the total reps completed and you communicate that number to your partner during the transition!
You don't have to use the same equipment but make sure that only one of you is swinging at a time.
For the 200m run, you're working with about a minute. Shorten the distance as needed to fit the time window so you're partner doesn't get blasted by all the cleans (and swings in part 2)!
If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.
Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
You can also perform this movement with a kettlebell or even a 15-25lb plate. Same movement mechanics apply. With the kettlebell you may adjust your grip as you transition into the squat. With the plate you would maintain the same grip.
Part 2:
In Teams of 2 Complete:
Partner 1: Run 200 Meters
Partner 2: Max Kettlebell Swings
When Partner 1 Returns - SWITCH
Keep rotating until you have completed a total of 150 KB Swings combined.
RX Men: 35-55#
RX Women: 24-35#
RX+: Run faster. Do more reps.
Use what you've got
Score: Total Time to get to the 150 Swings!
Goal: Under 10 Min
For this one you and your partner keep alternating movements until you completed a combined 150 reps. Make sure you are keeping track of the total reps completed and you communicate that number to your partner during the transition!
You don't have to use the same equipment but make sure that only one of you is swinging at a time.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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!