SATURDAY 05/23/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, LOWER BACK 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
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
For Time
10 DB Hang Power Cleans
10 DB Push Jerks
15 Air Squats
9 DB Hang Power Cleans
9 DB Push Jerks
15 Air Squats
8 DB Hang Power Cleans
8 DB Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50# DBs+ / 20 Air Squats each time
RX Plus Women: 35# DBs+ / 20 Air Squats each time
Score: Total Time
Goal: 15-20 Minutes
So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of 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.
Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.
As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
For Time
10 Hang Power Cleans
10 Push Jerks
15 Air Squats
9 Hang Power Cleans
9 Push Jerks
15 Air Squats
8 Hang Power Cleans
8 Push Jerks
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.
RX Men: 95#
RX Women: 65#
RX Plus Men: 115-135# / 20 Air Squats each time
RX Plus Women: 75-95# / 20 Air Squats each time
Score: Total Time
Goal: 15-20 Minutes
So, you are doing 15 air squats after every round of hang power cleans and push presses which follow a descending rep count. Don't forget to finish with 15 air squats!
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.
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM C
WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
For Time
10 Sandbag Hang Power Cleans
10 Sandbag Push Press
15 Air Squats
9 Sandbag Hang Power Cleans
9 Sandbag Push Press
15 Air Squats
8 Sandbag Hang Power Cleans
8 Sandbag Push Press
15 Air Squats
...
Keep reducing the hang power clean and push jerk by 1 rep under you get all the way down to one.
Idea Sandbag Weights:
Men: 50-70# Sandbag
Women: 25-45#
RX+: 20 Air Squats each Set
Score: Total Time
Goal: 15-20 Minutes
So, you are doing 15 air squats after every round of hang power cleans and push jerks which follow a descending rep count. Don't forget to finish with 15 air squats! Choose a load that won't require a lot of 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.
Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
TEAM VERSION
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
In Teams of 2 Complete:
100 Air Squats (50 Each - both working at the same time)
100 Hang Power Cleans (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)
100 Push Jerks (combined - break however you want - only one person works at a time)
100 Air Squats (50 Each - both working at the same time)
RX Men: 95#
RX Women: 65#
RX Plus Men: 115-135# / 140 combined (70 Each) air squats each time
RX Plus Women: 75-95# / 140 combined (70 Each) air squats each time
**May also use Dumbbell or Sandbag options from Program A, or C.
Score: Total Time
Goal: 16-24 Min
Squat together, lift separate! Squat at the same time until you both reach 50 reps. Then, break up the hang power cleans and push jerks however you want. Choose loads that would allow you to do at least 10 reps at a time when fresh.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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.
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
HANG POWER CLEAN - 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.