TUESDAY 07/14/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
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: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, 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 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
9 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
8 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
7 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
6 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
5 Dumbbell Power Clean and Jerk
8 Front Rack Lunges
4 Dumbbell Clean and Jerk
8 Front Rack Lunges
3 Dumbbell Clean and Jerk
8 Front Rack Lunges
2 Dumbbell Clean and Jerk
8 Front Rack Lunges
1 Dumbbell Clean and Jerk
8 Front Rack Lunges
(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)
**Lunges are alternating each time so you end up doing 4 per side per round.
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX+ Men: 50# Dumbbells
RX+ Women: 35# Dumbbells
Score: Total Time
Goal: 10-16 Min
If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.
Just hold one dumbbell "goblet" style on the lunges if you need to.
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!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.
Sub with alternating weighted step ups or even single leg deadlifts.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
For Time
10 Power Clean and Jerk
8 Front Rack Lunges
9 Power Clean and Jerk
8 Front Rack Lunges
8 Power Clean and Jerk
8 Front Rack Lunges
7 Power Clean and Jerk
8 Front Rack Lunges
6 Power Clean and Jerk
8 Front Rack Lunges
5 Power Clean and Jerk
8 Front Rack Lunges
4 Clean and Jerk
8 Front Rack Lunges
3 Clean and Jerk
8 Front Rack Lunges
2 Clean and Jerk
8 Front Rack Lunges
1 Clean and Jerk
8 Front Rack Lunges
(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)
**Lunges are alternating each time so you end up doing 4 per side per round.
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-95#
Score: Total Time
Goal: 10-16 Min
If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.
You can do the lunges with a plate, dumbbells, single dumbbell or lighter bar if you need to.
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!
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.
Sub with alternating dumbbell or back rack step ups or single leg deadlifts if you have knee issues or if it just feels better.
PROGRAM C
WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
For Time
10 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
9 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
8 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
7 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
6 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
5 Sandbag Power Clean and Jerk
8 Sandbag Front Rack Lunges
4 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
3 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
2 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
1 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges
(So the number of clean and jerks go down by 1 each time and the lunges stay at 8.)
**Lunges are alternating each time so you end up doing 4 per side per round.
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-16 Min
If it takes more than 9 minutes to get through the round of 7 clean & jerks, consider lowering the weight.
You can do the lunges with a plate, dumbbells, single dumbbell or lighter bar if you need to.
The clean AND jerk together counts as 1 rep.
For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically 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 the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, 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!
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.
Sub with alternating weighted front/back rack sandbag step ups or single leg deadlifts if you have knee issues or if it just feels better.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.
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.