TUESDAY 10/06/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: SPINE STRENGTHENING, COOL DOWN FLOW
* 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
Total Body Dumbbell Warm Up
WORKOUT
3 Sets
Each Set is 3 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Dumbbell Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time (Including Rest)
Goal: 13-17 Min
Just to clarify, it is:
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 DB facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)
You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!
Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 DB facing burpees in 1:00-1:30 the whole way.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
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.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
3 Sets
Each Set is 3 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-95#
Score: Total Time (Including Rest)
Goal: 13-17 Min
Just to clarify, it is:
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Bar facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)
You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!
Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 bar facing burpees in 1:00-1:30 the whole way.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs .To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
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.
For barbell facing burpees, stand facing your bar. Plant your hands and lower all the way to the floor, stand and jump over the bar.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
3 Sets
Each Set is 3 Rounds of:
12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time (Including Rest)
Goal: 13-17 Min
Just to clarify, it is:
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Bag facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)
You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!
Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 bag facing burpees in 1:00-1:30 the whole way.
For the deadlifts the sandbag will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.
To lower - reach the butt back and slide sandbag down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.
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.
For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
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