FRIDAY 01/15/2021
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.
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 20 Double Unders/DB Hop Overs + 5 DB Clean and Jerks
Min 2: 12 Alternating Unweighted Lunges + 8 Single Arm DB Snatch
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.
Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.
Cater this workout to YOUR ability.
Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.
For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
The clean AND jerk together = 1 rep.
Dumbbells start on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Grip the DBs with straight arms.
To lift - drive heels down and lead with the chest. Once past the knees, jump and shrug. Keep the DBs close to the body as they travel UP - avoid a massive bicep curl!
Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
To jerk- stand up hard and fast to pop the weight off the shoulders - press the DBs up and yourself under. Lock out arms overhead, biceps by the ears and the belly tight in a partial squat position. Stand to finish.
Do forward, reverse, or even walking lunges. 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, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.
For the single DB power snatch the dumbbell starts between the feet. Hinge at the hips, bend the knee. keep your chest up, arm straight and back flat.
To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.
PROGRAM B
WARM UP
Full Body Dynamic Warm Up
Snatch Warm Up
WORKOUT
20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 20 Double Unders/DB Hop Overs + 5 Clean and Jerks
Min 2: 12 Alternating Unweighted Lunges + 4 Power Snatch
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.
Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.
Cater this workout to YOUR ability.
Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.
For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
The clean AND jerk together = 1 rep.
Grip the bar just wider than shoulders, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. 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 then re-dip or go right into the jerk by standing hard and fast to drive the bar up off the shoulders. Extend arms overhead and push yourself down! Land with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
Do forward, reverse, or even walking lunges. 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, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.
For the power snatch, take a wide grip on the bar, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Explode UP with the legs and hips.
Keep the bar close as you shrug , pull elbows high, then press yourself under the bar into an overhead position with arms straight, knees slightly bent, heels down. Stand up to complete the rep.
PROGRAM C
WARM UP
Full Body Dynamic Warm Up
Sandbag Upper Body Warm Up
WORKOUT
20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 20 Double Unders/SB Hop Overs + 5 SB Clean and Jerks
Min 2: 12 Alternating Unweighted Lunges + 6 Sandbag Ground to Overhead
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.
Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.
Cater this workout to YOUR ability.
Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.
For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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!
Do forward, reverse, or even walking lunges. 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, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbows high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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.