THURSDAY 03/26/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR POSTERIOR CHAIN 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
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
2 Rounds
25 Dumbbell Hang Power Cleans
35 Dumbbell Front Squats
50 Double Unders / DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 100 Double Unders
RX+ Women: 35# DBs / 100 Double Unders
Score: Total Time
Goal: 9-13 Min
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.
You can mix and match RX and RX+. For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.
Definitely choose a load that you will have to break up. Take smart breaks!
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 front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
2 Rounds
25 Barbell Hang Power Clean
35 Barbell Front Squats
50 Double Unders / DB Hop Overs
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+ / 100 Double Unders
RX+ Women: 75#+ / 100 Double Unders
Score: Total Time
Goal: 9-13 Min
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.
You can mix and match RX and RX+. For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.
Definitely choose a load that you will have to break up. Take smart breaks!
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 front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. 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.
For this workout, choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
2 Rounds
25 Sandbag Hang Power Cleans
35 Sandbag Front Squats
50 Double Unders / Sandbag Hop Overs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 100 Double Unders / Sandbag Hop Overs
Score: Total Time
Goal: 9-13 Min
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.
You can mix and match RX and RX+. For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.
Definitely choose a load that you will have to break up. Take smart breaks!
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 these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, shuffle, skip overs, or double rep single unders.
HANG POWER CLEAN - You could also 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.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
WEIGHTED LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.