FRIDAY 01/08/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): POWER - OLY
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, THORACIC SPINE RELEASE
POST: SHOULDER STRETCH, CHEST OPENER
PROGRAM A
WARM UP
Dumbbell Clean Warm Up
Pull Up Warm Up
WORKOUT
7 Rounds
10 Single Arm Dumbbell Hang Squat Clean Right
10 Single Arm Dumbbell Hang Squat Clean Left
10 Pull Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB / 15 Pull Ups
RX+ Women: 35# DB / 15 Pull Ups
Strict Pull Up Option:
6-8 Strict Pull Ups per Round
Score: Total Time
Goal: 9-14 Min
The goal is to average 1:20-2:00 per round. For each arm on the hang squat cleans, you should be able to complete 10 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!
For the single arm hang squat cleans, hold the dumbbell in the working hand. Deadlift it to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arm straight, and chest lifted. Stand up hard and fast, shrug the shoulder. Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in a full squat (hips below the knees) with the dumbbell on the shoulder. Keep the chest up, belly tight and back flat. Stand up all the way to complete rep before returning to the hang position. After 10 reps, switch arms.
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!
PROGRAM B
WARM UP
Barbell Clean Warm Up
Pull Up Warm Up
WORKOUT
7 Rounds
12 Hang Squat Cleans
10 Pull Ups
RX Men: 95#
RX Women: 65#
RX+ Men: 115# / 15 Pull Ups
RX+ Women: 75# / 15 Pull Ups
Strict Pull Up Option:
6-8 Strict Pull Ups per Round
Score: Total Time
Goal: 9-14 Min
The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
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!
PROGRAM C
WARM UP
Barbell Clean Warm Up
Pull Up Warm Up
WORKOUT
Glory Days Option!!!
7 Rounds
12 Hang Squat Cleans
3 Muscle Ups
RX Men: 95-115#
RX Women: 65-75#
RX+ Men/Women: 5 Muscle Ups
**Can also do this workout with the dumbbell option from Program A
Score: Total Time
Goal: 9-14 Min
The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a muscle up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!
For the hang squat clean, deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Just make sure that whatever you choose is still challenging in addition to developing your technique!
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, Barbell Pull Ups 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.
HANG SQUAT/POWER CLEAN - You could try less weight or going from the hang position. 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.
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.