FRIDAY 10/30/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, 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
Dumbbell Clean Warm Up
Shoulder Warm Up
Pull Up Warm Up
WORKOUT
EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)
6 Pull Ups
6 Dumbbell Clean and Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 8 Pull Ups
RX+ Women: 35# DBs / 8 Pull Ups
Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)
Score: Total Rounds where you complete the assigned work in the minute. But do 12 min - even if you have to modify or lower the reps at some point.
(We want you modifying the workout to make it work for you - do not exceed 10 reps of either movement in the minute - but find your sweet spot for both)
Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.
No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.
Your score will be the last minute at which you were able to complete 6 pull ups and 6 clean & jerks.
Let's say you make it 3 min with 6-6 but then drop to 5-5 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-5.
Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do 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 all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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!
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Pull Up Warm Up
WORKOUT
EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)
6 Pull Ups
4 Clean and Jerks
**No RX or RX+ weight for this version. Your score is the weight you use!
RX+ Men: 8 Pull Ups
RX+ Women: 8 Pull Ups
Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)
Score: Weight used for the workout. (Ideally you will choose the right weight from the beginning, but if you change the weight - put changes in notes.)
Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.
No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.
Your score will be the last minute at which you were able to complete 6 pull ups and 4 clean & jerks. Note the reps are different in this version.
Let's say you make it 3 min with 6-4 but then drop to 5-3 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-3.
Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do 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 all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
The clean AND jerk together counts as 1 rep.
The feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Drive your heels into the ground to stand. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up. Stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
PROGRAM C
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Pull Up Warm Up
WORKOUT
EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)
6 Pull Ups
6 Sandbag Clean and Jerks
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men: 8 Pull Ups
RX+ Women: 8 Pull Ups
Strict Pull Up Option:
2-4 Strict Pull Ups Per Round
(4-5 for Rx+)
Score: Total Rounds where you complete the assigned work in the minute. But do 12 min - even if you have to modify or lower the reps at some point.
(We want you modifying the workout to make it work for you - do not exceed 10 reps of either movement in the minute - but find your sweet spot for both)
Goal: Find your sweet spot. Something you can maintain - but it's tough to do so.
No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going. That's what we want you to do.
Your score will be the last minute at which you were able to complete 6 pull ups and 6 clean & jerks.
Let's say you make it 3 min with 6-6 but then drop to 5-5 in the 4th minute. Your score would be 3 Rounds - but continue to finish the rest of the 9 min with 5-5.
Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do 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 all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
The clean AND jerk together counts as 1 rep.
Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. 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, belly tight.
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!
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.
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.