WEDNESDAY 09/23/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE
* 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
Box Jump Warm Up
Total Body Dumbbell Warm Up
WORKOUT
10 Rounds
7 DB Hang Power Clean
7 DB Shoulder to Overhead
7 Box Jump Overs
RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**Fun Challenge?? Use a higher box than you normally do! List box height in comments!
Score: Total Time
Goal: 8-15 Min
Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.
For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
PROGRAM B
WARM UP
Box Jump Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
10 Rounds
7 Barbell Hang Power Clean
7 Barbell Shoulder to Overhead
7 Box Jump Overs
RX Men: 95# / 22-24in Box
RX Women: 65# / 18-20in Box
RX+ Men: 115#+
RX+ Women: 75#+
**Fun Challenge?? Use a higher box than you normally do! List box height in comments!
Score: Total Time
Goal: 8-15 Min
Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.
For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
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.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
PROGRAM C
WARM UP
Box Jump Warm Up
Total Body Dumbbell Warm Up
WORKOUT
10 Rounds
7 Sandbag Hang Power Clean
7 Sandbag Shoulder to Overhead
7 Box Jump Overs
Ideal Sandbag Loading:
Men: 50-70#
Women: 25-45#
**Fun Challenge?? Use a higher box than you normally do! List box height in comments!
Score: Total Time
Goal: 8-15 Min
Julian believes in you!! Shoot for :45-1:30 rounds. Choose a load you can go unbroken most/all of the way.
For the hang power clean, deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly 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. 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 the bag on your biceps 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 bag pops up off the arms, press straight up to lock out.
You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
For the box jump overs, just jump onto the box, then step off the other side to complete the rep. Choose a height you are comfortable jumping up and stepping down from.
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and over.
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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with 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 busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. 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.