SATURDAY 03/07/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): 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: WARM UP FLOW | CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
**To find these, use the search option on Members Only until we get them working again, thank you!
* 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
5 Rounds
Run 200 Meters
12 Dumbbell Power Clean and Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Under 13 Min
Super simple. Push the pace. Enjoy Saturday.
For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. 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.
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Run 200 Meters
10 Barbell Power Clean and Jerks
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Score: Total Time
Goal: Under 13 Min
Super simple. Push the pace. Enjoy Saturday.
For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. 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.
"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!"
PROGRAM
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
10 Barbell Power Clean and Jerks
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115-135#
RX+ Women: 75-85#
**Feel free to instead choose to do the dumbbell option (which is 12 reps btw) from Program A with this version.
Score: Total Time
Goal: Under 13 Min
Super simple. Push the pace. Enjoy Saturday.
For the bike/row, you're working with about as minute. Shorten the distance/calories as needed to fit the time window.
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!
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
In Teams of 2 Complete:
5 Rounds
Partner 1: Run 200 Meters
Partner 2: Max Reps Power Clean and Jerks
then when Partner 1 returns - switch
Partner 2: Run 200 Meters
Partner 1: Max Reps Power Clean and Jerks
Repeat until both of you have done 5 runs and 5 time of max reps clean and jerks.
RX Men: 40# DBs or 75-95# Barbell
RX Women: 25# DBs or 55-65# Barbell
RX+ Men: 50# DBs or 115-135# Barbell
RX+ Women: 35# DBs or 75-85# Barbell
Score: Total Reps Clean and Jerks between both partners combined.
Goal: 100 Reps +
You will have about a minute to do clean and jerks each round while your partner is running. Choose a load you can get around 10-12 reps. If you need to go a little heavier, awesome. Just make sure you are moving well!
For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. 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.
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!
You can also use dumbbells, see description from Program A!
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.
POWER CLEAN - You could always try less weight. 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 inefficient 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.