MONDAY 09/28/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN 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
Full Body Simple Warm Up
Dumbbell Clean Warm Up
WORKOUT
Street Parking Vault: Dumbbell "TRECE"
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees
RX Men: 40# DBs
RX Wome: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time
Goal: 12-18 Min
Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!
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.
You can definitely partition this movement into a hang power clean then a dumbbell squat.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You may also remove the push up portion of the burpee or even elevate the hands if you need to.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
Same thing with the squats, belly tight, back flat, chest up, knees out.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
Street Parking Vault: Barbell "TRECE"
30 Hang Squat Cleans
30 Burpees
30 Thrusters
30 Burpees
30 Back Squats
30 Burpees
RX Men: 95#
RX Wome: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: 12-18 Min
Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!
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, flat back, 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.
You can definitely partition this movement into a hang power clean then a front squat.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You may also remove the push up portion of the burpee or even elevate the hands if you need to.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
Same thing with the squats, belly tight, back flat, chest up, knees out! This time the bar is on the back.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
WORKOUT
Street Parking Vault: Sandbag "TRECE"
40 Sandbag Hang Squat Cleans
30 Burpees
40 Sandbag Thrusters
30 Burpees
40 Sandbag Back Squats
30 Burpees
**Notice Sandbag Reps are a bit higher as MOST of us have sandbags that are much lighter than our dumbbells/barbells would be loaded. If your sandbag is heavy for you - you can lower to the 30-30-30 as seen in Program A and B.
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 12-18 Min
Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh. SHIFT is always a great option too!
For the hang squat clean you will deadlift the sandbag to the hips. 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 sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps 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 sandbag back to the hips.
You can definitely partition this movement into a hang power clean then a front squat.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You may also remove the push up portion of the burpee or even elevate the hands if you need to.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
Same thing with the squats, bag is in the same position. Keep your belly tight, back flat, chest up, knees out!
SQUAT 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. 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 squat or shorter range of motion.
GOBLET SQUAT - 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.
FRONT/GOBLET SQUATS OR THRUSTERS - 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.
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
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!