SATURDAY 11/28/2020
#blamesalvi
All you need for this one is a single DB/KB! Great for hotel days and "it's too cold to go in the garage" days!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS 2.0, SI JOINT 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
4 Rounds
30 KB/DB Swings
30 Alternating Goblet Lunges
30 Single DB/KB Hang Clean and Jerks (15 on the right - then 15 on the left)
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
Score: Total Time
Goal: 12-18 Min
Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10.
For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.
Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).
Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.
From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.
TEAM VERSION
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete:
4 Rounds
60 KB/DB Swings
60 Alternating Goblet Lunges
30 Single Dumbbell Hang Clean and Jerks Right
30 Single Dumbbell Hang Clean and Jerks Left
Reps are COMBINED between both partners and can be broken up however. Only one person works at a time.
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
Score: Total Time
Goal: 16-22 Min
Each round should take 3-4:30. Choose a load you can do at least 10 swings at a time.
For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.
Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).
Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.
From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.
KB SWING - If you notice any 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!
LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.
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.