FRIDAY 02/07/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIPS | THORACIC SPINE RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up
Workout
Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
6 Dumbbell Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Go heavy but with the goal of unbroken. You should be getting at LEAST 30 seconds rest per round.
Score: Slowest Round ONLY
Goal: Under 1:20
The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken!
100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges!
DB power clean starts with the DBs on the ground outside the feet, which are hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
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. 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 ground for the next rep.
For front squats, dumbbells are resting on the shoulders with elbows high! Keep the chest up, AND belly tight!
Reach the butt back and lower until your butt is below your knees. Keep the chest and elbows high. Drive your knees out and keep the heels down throughout. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - stand fully for each rep.
For Push Jerks, the DBs will start on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
Workout
Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
3 Power Cleans
3 Front Squats
3 Jerks
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-185#+
RX+ Women: 95-125#+
**Go heavy but with the goal of unbroken. You should be getting at LEAST 30 seconds rest per round.
Score: Slowest Round ONLY
Goal: Under 1:20
The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken!
100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges!
For the Power Clean, start with feet hip width apart, bar 1" from the shins, gripping the bar outside your legs.
Hips are back, knees bent, chest up, belly tight with back flat.
Push your heels down as you stand. Arms stay straight. Once the bar clears the knees, lift your chest and extend your knees and hips fast. Imagine you are jumping. Rotate your elbows around the bar to receive it on your shoulders in a partial squat. Stand up all the way.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high. Keep the chest up and belly tight!
Reach the butt back and lower down below the knee. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
The Push Jerk starts with the bar high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. Stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
Land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
Bend your knees as you lower the bar.
PROGRAM C
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Workout
Every 2 Min for 20 Min:
Row 125 Meters
or
Bike 8 Cal Men / 6 Cal Women
3 Power Cleans
3 Front Squats
3 Jerks
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-185#+
RX+ Women: 95-125#+
**Go heavy but with the goal of unbroken. You should be getting at LEAST 30 seconds rest per round.
**This version can also obviously be done with the dumbbell option from Program A
Score: Slowest Round ONLY
Goal: Under 1:20
The goal here is to complete each round in 1:20-1:30 at the most. Adjust the distance/cal so the bike/row is 30 seconds or less. Choose a load you can go unbroken!
For the Power Clean, start with feet hip width apart, bar 1" from the shins, gripping the bar outside your legs.
Hips are back, knees bent, chest up, belly tight with back flat.
Push your heels down as you stand. Arms stay straight. Once the bar clears the knees, lift your chest and extend your knees and hips fast. Imagine you are jumping. Rotate your elbows around the bar to receive it on your shoulders in a partial squat. Stand up all the way.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high. Keep the chest up and belly tight!
Reach the butt back and lower down below the knee. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip with heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
Land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
Bend your knees as you lower the bar.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
POWER/SQUAT CLEANS - You could less weight or starting from the hang. 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.
JERK/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.