WEDNESDAY 07/22/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: COOL DOWN FLOW OR HIPS
* 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
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
Every 5 Min for 4 Rounds
Run 200 Meters
15 Hang Squat Cleans
15 Push Press
Run 200 Meters
Rest remainder of 5 Min Window
RX Men: 40# DBs
RX Women: 25#DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Slowest Round ONLY
Goal: Under 4 Min
If you don't get rest- you basically end up doing 400m runs. Make sure you get at least 30 seconds!!!
The cleans may take slightly over a minute and the push presses should be less.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
For the push press hold a dumbbell in each hand at the shoulders. 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 DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete each rep.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Every 5 Min for 4 Rounds
Run 200 Meters
15 Hang Squat Cleans
15 Push Press
Run 200 Meters
Rest remainder of 5 Min Window
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Slowest Round ONLY
Goal: Under 4 Min
If you don't get rest- you basically end up doing 400m runs. Make sure you get at least 30 seconds!!!
The cleans may take slightly over a minute and the push presses should be less.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to 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 bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete each rep.
PROGRAM C
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Every 5 Min for 4 Rounds
Bike 15 Cal (Men) / 11 Cal (Women) or Row 250 Meters
15 Hang Squat Cleans
15 Push Press
Bike 15 Cal (Men) / 11 Cal (Women) or Row 250 Meters
Rest remainder of 5 Min Window
RX Men: 75-95# / 40# DBs
RX Women: 55-65# / 25# DBs
RX+ Men: 115#+ / 50# DBs
RX+ Women: 75#+ / 35# DBs
Score: Slowest Round ONLY
Goal: Under 4 Min
If you don't get rest- you basically end up doing 30/22 cal bike or 500m rows. Make sure you get at least 30 seconds!!!
The cleans may take slightly over a minute and the push presses should be less.
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to 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 bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
You can also do a push jerk as fatigue sets in. Do this by dropping under the weight as it travels up off the shoulders. Stand up all the way to complete each rep.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
SQUAT CLEAN/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
PRESS/PUSH 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.