TUESDAY 10/13/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, 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
Total Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
8 Rounds
6 Dumbbell Clean and Jerks
8 Pull Ups
Rest 3 Min
Then
8 Rounds
6 Toes to Bar / V-Ups (8)
8 Dumbbell Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Strict Pull Up Option:
4-6 Strict Pull Ups Each Time
Score: Total Time
Goal: 15-21 Min
Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off 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 the pull ups, do strict, kipping/butterfly or ring/trx row. If none of those other options are available, do a row with the bar in the rack OR a bent over row. For banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start with straight arms and either get the chin over or pull the chest all the way up at the top!
For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with 8 V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with ball slams or dead bugs.
For these squats hold the DBs at the shoulder. Keep your belly tight, chest up and heels down!
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Pull Up Warm Up
WORKOUT
8 Rounds
6 Clean and Jerks
8 Pull Ups
Rest 3 Min
Then
8 Rounds
6 Toes to Bar / V-Ups (8)
8 Back Squats
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Strict Pull Up Option:
4-6 Strict Pull Ups Each Time
Score: Total Time
Goal: 15-21 Min
Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.
The clean AND jerk together count as 1 rep.
Set up with feet hip width apart, bar close to the shins. Grip the bar just wider than shoulder width. Shins should be close to vertical, hips above knees, shoulders above hips. Keep your back flat and belly tight.
Push heels down as you raise hips and shoulders. Once past the knee, stand up fast, shrug the shoulders and spin your elbows around the bar to receive it on the shoulders with elbows high, in a partial squat.
Stand up fast to pop the bar off the shoulders. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and biceps by the ears. Stand to finish.
Pull up options are strict, kipping/butterfly, ring/trx row, supine barbell row, banded, or bent over row.
Whatever you choose make sure that you start with straight arms and either get the chin over or pull the chest all the way up at the top!
For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with 8 V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with ball slams or dead bugs.
For these squats hold the bar is on your back. Keep your belly tight, chest up and heels down!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
8 Rounds
6 Sandbag Clean and Jerks
8 Pull Ups / Sandbag Shoulder Slams
Rest 3 Min
Then
8 Rounds
6 Toes to Bar / Bent Over Slams
8 Sandbag Back Squats
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Strict Pull Up Option:
4-6 Strict Pull Ups Each Time
Score: Total Time
Goal: 15-21 Min
Each of these should be a sprint. Especially with the 3 min rest. Set yourself up for less than a minute per round.
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!
If you choose the slam options in place of toes to bar and pull ups, make sure you are aggressive.
See Program A or B for Pull Up & Toe to Bar.
Stagger your feet for the slam from the shoulder. As you rotate the back hip forward, throw your shoulder into the bag as you extend your arms toward the floor. Alternate shoulders each rep.
Keep your belly tight on the bent over slams. Punch the arms toward the floor.
For these squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
HANG/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.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.