WEDNESDAY 12/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: QUADS/IT BAND, CALVES/ANKLES
* 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
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Run 400 Meters
50 Dumbbell Deadlifts
Run 400 Meters
35 Dumbbell Power Cleans
Run 400 Meters
20 Double Dumbbell Power Snatch
Run 400 Meters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**Can also use your sandbag with this version.
Score: Total Time
Goal: 12-17 Min
Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.
If the double dumbbell snatch feels really awkward, try using lighter DBs for that movement if you have them or go with 30 alternating single arm DB snatches.
For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
For the deadlifts and power cleans, the dumbbells start on the ground outside the feet, which are about hip width apart. Push your butt back and hinge forward to grip the handles and tilt them up so only one head is touching the floor. Keep the heels down, belly tight, chest up and back flat the whole time.
For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and keep the chest. Once past the knees, bend the knees and lower one head to the floor.
For the power clean, stand up hard and fast like you are jumping with the DBs. Keep them close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. For heavier DBs you might drop into a partial squat. Spin your elbows around the DBs fast to receive them high up on the shoulders. Stand all the way to complete the rep.
Same set up for the power snatch except the DBs will be between the feet, which can be wider. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the DBs in the overhead position with straight arms. Lower to the hips, then control the DBs to the floor by pushing the hips back and keeping the chest up.
PROGRAM B
WARM UP
Running Warm Up
Snatch Warm Up
WORKOUT
Run 400 Meters
50 Deadlifts
Run 400 Meters
35 Power Cleans
Run 400 Meters
20 Power Snatch
Run 400 Meters
RX Men: 95#
RX Women: 65#
RX+ Men: 115#
RX+ Women: 75#
Score: Total Time
Goal: 12-17 Min
Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.
For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.
For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.
For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.
Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.
PROGRAM C
WARM UP
Running Warm Up
Snatch Warm Up
WORKOUT
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
50 Deadlifts
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
35 Power Cleans
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Power Snatch
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
RX Men: 95#
RX Women: 65#
RX+ Men: 115#
RX+ Women: 75#
**Can also do this version with the dumbbell or sandbag options in Program A.
Score: Total Time
Goal: 12-17 Min
Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.
For the row/bike, you're working with 1:45-2:30. Shorten the distance/calories as needed to fit the time window.
For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.
For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.
For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.
Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.
DOUBLE DB SNATCH - If you notice any coning in the overhead position you may want to switch to a single arm snatch.