THURSDAY 10/15/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR WARM UP FLOW
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
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds
Each Round is:
4 Dumbbell Bear Complex
8 Devil Press
40 Goblet Step Ups
8 Devil Press
4 Dumbbell Bear Complex
Rest 2 Min Between Rounds
**Dumbbell Bear Complex =
Power Clean + 2 Thrusters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time Including Rest
Goal: 25-30 Min
This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.
For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean.
For the thrusters, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs. Finish each rep with arms locked out overhead, biceps by the ears.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For these step ups, hold one dumbbell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
4 Rounds
Each Round is:
4 Barbell Bear Complex
8 Devil Press/Plate Burpees
40 Plate Hug Step Ups
8 Devil Press/Plate Burpees
4 Barbell Bear Complex
Rest 2 Min Between Rounds
Barbell Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)
RX Men: 75-95# / 40# DBs (if doing Devil Press) / 45# Plate
RX Women: 55-65# / 25# DBs (if doing Devil Press) / 25# Plate
RX+ Men: 115-135# / 50# DBs (if doing Devil Press) / 45# Plate
RX+ Women: 75-85# / 35# DBs (if doing Devil Press) / 25# Plate
Score: Total Time Including Rest
Goal: 25-30 Min
This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.
For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
On the thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back. Wear a shirt so the bar doesn't slip - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
For these step ups, hold a plate tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM C
WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds
Each Round is:
4 Sandbag Bear Complex
8 Sandbag Burpee
40 Sandbag Bear Hug Step Ups
8 Sandbag Burpee
4 Sandbag Bear Complex
Rest 2 Min Between Rounds
Sandbag Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time Including Rest
Goal: 24-30 Min
This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Sandbag Burpee. Give yourself 2 minutes for the step ups.
For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you reset before squatting.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For these step ups, wrap your arms around the sandbag and hug it to your chest or cradle it between forearms and biceps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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 - 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.
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
GOBLET/DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat