TUESDAY 11/17/2020
This workout has 3 PARTS and 3 SEPARATE SCORES! Use the same weight for ALL 3 parts!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS OR 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
Total Body Dumbbell Warm Up
WORKOUT
Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
Rest 2 Min Before Part 2
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Don't forget there are two more parts to this! (see below)
You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!
The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto those dumbbells for as long as possible. If you do put them down, don't rest too long!
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.
Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
Rest 2 Min Before Part 3
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Same thing on this one. Try to hold onto the dumbbells for as long as possible and take intelligent breaks if you need them.
Set yourself up for :20-:30 per round.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Dumbbell Front Squats
6 Dumbbell Deadlifts
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Part 3 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-12 Rounds
Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!
PROGRAM B
WARM UP
Squat Warm Up
Barbell Clean Warm Up
WORKOUT
Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Deadlifts
4 Hang Power Cleans
Rest 2 Min Before Part 2
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#+
RX+ Women: 75-85#+
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Don't forget there are two more parts to this! (see below)
You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!
The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bar for as long as possible. If you do put it down, don't rest too long!
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.
Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Hang Power Cleans
4 Front Squats
Rest 2 Min Before Part 3
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#+
RX+ Women: 75-85#
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-14 Rounds
Same thing on this one. Try to hold onto the bar for as long as possible and take intelligent breaks if you need them.
Set yourself up for :20-:30 per round.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Front Squats
4 Deadlifts
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Part 3 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-12 Rounds
Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Sandbag Deadlifts
6 Sandbag Hang Power Cleans
Rest 2 Min Before Part 2
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Part 1 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Don't forget there are two more parts to this! (see below)
You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!
The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bag for as long as possible. If you do put it down, don't rest too long!
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.
Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Sandbag Hang Power Cleans
6 Sandbag Front Squats
Rest 2 Min Before Part 3
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
Same thing on this one. Try to hold onto the bag for as long as possible and take intelligent breaks if you need them.
Set yourself up for :20-:30 per round.
You may need to adjust reps for a heavier bag.
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Sandbag Front Squats
6 Sandbag Deadlifts
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Part 3 Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-12 Rounds
Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!
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.
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.
KB SWING - If you notice and 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!
FRONT/GOBLET 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.