SATURDAY 04/04/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): 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): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW
* 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
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Dumbbell Power Clean and Jerks
8 Dumbbell Hop Overs
4 Dumbbell Thrusters
8 Dumbbell Hop Overs
Rest 1 Min Between Rounds
(So 3 Min AMRAP - Rest 1 Min - Repeat 4 More Times)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs
Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds
Set yourself up for 1 minute or less per round.
Make a note of the rounds + additional reps you get on each AMRAP during the 1 minute rest. Then, add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.
Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells outside of the feet. Hands outside legs. Hinge at the hips but keep the chest lifted and back flat. Keep a SLIGHT bend in the knees, arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees speed up, jump and shrug the shoulders! Keep the DBs close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - pull your elbows around and through FAST! Catch the DBs 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, 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 DBs 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. Stand all of the way up.
Make sure the heels are down and knees are out. Stand to finish!
Hop laterally over the DB. Each hop is one rep. Or do skip overs, toe taps or step ups to a low target.
For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by ears.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Barbell Power Clean and Jerks
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs
4 Barbell Thrusters
8 Dumbbell Hop Overs - OR - 6 Barbell Hop Overs
Rest 1 Min Between Rounds
(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)
RX Men: 95#
RX Women: 65#
RX+ Men: 115# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs
RX+ Women: 75# / 12 Dumbbell Hop Overs - OR - 10 Barbell Hop Overs
Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds +
Set yourself up for 1 minute or less per round!
Make a note of the rounds + additional reps you get on each AMRAP during each rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.
Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!
The clean AND jerk together counts as 1 rep.
Feet are under the hips with the heels down, hands outside legs, bar close to the body. Knees bent with 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, stand UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body - keep 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 lands on your shoulders in a partial dip position with the heels down and chest up. Stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not, 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!
Hop laterally over the dumbbell. Each hop is one rep. You could also do skip overs, toe taps or step ups to a low target.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Sandbag Power Clean and Jerks
8 Dumbbell Hop Overs / Sandbag Hop Overs
4 Sandbag Thrusters
8 Dumbbell Hop Overs / Sandbag Hop Overs
Rest 1 Min Between Rounds
(So AMRAP 3 Min - Rest 1 Min - Repeat 4 More Times)
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
No RX+ for this version.
Score: Total Number of Completed Rounds from all 5 AMRAPS Combined + any Additional Reps
Goal: 15 - 25 Rounds + Set yourself up for 1 minute or less per round.
Make a note of the rounds + additional reps you get on each AMRAP during the rest. Add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.
Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!
The clean AND jerk together counts as 1 rep.
For the sandbag clean and jerk, start with the sandbag on the ground. Feet under the hips with heels down. Arms are long and straight. Hinge at the hip slightly, bend the knees and grab the handles. Jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with elbows high. Heels down, butt back, knees out, belly tight.
From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!
You can hop laterally over your sandbag, do a shuffle, or use a dumbbell to hop over, skip over or do toe taps.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
TEAM VERSION
WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
In Teams of 2 Complete:
20 Min AMRAP (As Many Rounds and Reps as Possible in 20 Min)
In You Go - I Go Fashion Completing 1 Full Round at a Time
Partner 1:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs
THEN
Partner 2:
4 Power Clean and Jerks
8 Dumbbell Hop Overs
4 Thrusters
8 Dumbbell Hop Overs
So for this version, you rest when your partner goes.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 12 Hop Overs
RX+ Women: 35# DBs / 12 Hop Overs
**As always for Team Version you may also use the barbell or sandbag options from Program B or C.
Score: Total Number of Completed Rounds and any Additional Reps between BOTH partners!
Goal: 30-40 Rounds (15-20 Each)
Goal is for both partners to be able to finish their rounds in 1 min - 90 seconds each time. You'll get to rest while your partner works, so get after it when it's your turn!
Start each round from the beginning. Then add up the total completed rounds and add up all the additional reps. Those two numbers, combined with your partner's will be your score.
Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips.
Dumbbells outside the feet, hands 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.
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 DBs 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 DBs 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 DBss 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!
For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by ears.
POWER CLEAN - You could also try less weight, going from between the feet in the set up position or 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 inefficient movement patterns.
JUMP/HOP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can sub skip overs or line hop overs for a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or rolling an ankle! For mamas further along focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats