THURSDAY 05/21/2020
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, NECK/SHOULDER RELIEVER
* 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
Dumbbell Clean Warm Up
WORKOUT
50 DUMBBELL "CLUSTERS"
Every Min on the Min - Dumbbell Facing Burpees:
At 0:00 Start on the Clusters
At 1:00 1 Dumbbell Facing Burpee
At 2:00 2 Dumbbell Facing Burpees
At 3:00 3 Dumbbell Facing Burpees
Keep adding a burpee every minute until you complete 50 clusters
CLUSTER = Squat Clean + Thruster
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs / 60 Reps
RX + Women: 35# DBs / 60 Reps
** You can also pick either/or for RX+ - just put how you did it in comments.
Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!
You'll want to get a good amount (like 30 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute. Choose a load that you could do at least 12 unbroken clusters in a fresh state.
If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.
For the cluster (squat clean thruster) you will start with the dumbbells 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.
From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.
After completion of the press, all you have to do is bring the dumbbells back down to the ground and start there for your next rep!
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. The rep is complete when you land on the other side. Turn around and repeat!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
50 BARBELL "CLUSTERS"
Every Min on the Min - Bar Facing Burpees:
At 0:00 Start on the Clusters
At 1:00 1 Bar Facing Burpee
At 2:00 2 Bar Facing Burpee
At 3:00 3 Bar Facing Burpee
Keep adding a burpee every minute until you complete 50 clusters
CLUSTER = Squat Clean + Thruster
RX Men: 75#
RX Women: 55#
RX + Men: 95# / 60 Reps
RX + Women: 65# / 60 Reps
** You can also pick either/or for RX+ - just put how you did it in comments.
Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!
You'll want to get a good amount (like 30 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute. Choose a load that you could do at least 12 unbroken clusters in a fresh state.
If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.
For the clusters (squat clean thrusters) you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. The rep is complete when you land on the other side. Turn around and repeat!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
WORKOUT
60 SANDBAG "CLUSTERS"
Every Min on the Min - Sandbag Facing Burpees:
At 0:00 Start on the Clusters
At 1:00 1 Sandbag Facing Burpee
At 2:00 2 Sandbag Facing Burpees
At 3:00 3 Sandbag Facing Burpees
Keep adding a burpee every minute until you complete 60 clusters
CLUSTER = Squat Clean + Thruster
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Finish under 12 minutes, longer than 12 and you might get stuck in a burpee vortex!!
Keep in mind this version has 10 extra reps as you are working with a lighter implement for most of you. But, if using a heavier sandbag, or the burpees are really adding up, keep it at 50!
You'll want to get a good amount (like 35 +) of clusters done in the first 6 minutes, after that the burpees will really start eating into the minute.
If you get to a point where the burpees are taking up the full minute, just stop at the 30 second mark and move on to the clusters.
For the clusters (squat clean thrusters) you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Each time you land on the other side completes the rep. Turn around and repeat!
DB CLUSTER - You could try less weight or less range of motion in the squat or going from the Hang position. 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.
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.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull