TUESDAY 01/19/2021
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): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, HAMSTRINGS
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
Every 90 Seconds
Death By:
At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Dumbbell Squat
At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Dumbbell Squats
At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Dumbbell Squats
...
Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Last Round completed in the minute + any reps into the next minute
Goal: Round of 9s +
The goal for this one is slightly higher because you will likely be using less weight than Program B. This is still going to escalate quickly somewhere near the round of 5s.
Don't rush the deadlifts, and hold on during the squats!
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.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
PROGRAM B
WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up
WORKOUT
Every 90 Seconds
Death By:
At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats
At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
...
Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)
RX Men: 95#-115#
RX Women: 65-75#
RX+ Men: 135#+
RX+ Women: 85#+
Score: Last Round completed in the minute + any reps into the next minute
Goal: Round of 8s +
The suggested weights should encourage you to go slightly heavy. 90 seconds is a long time.
For this one we would rather see a bit heavier and only making it through the 8-10s than blasting through the 13s.
Set up for the deadlift with feet hip width apart, bar close to the shins, heels down. Keep a flat back, chest up, knees bent slightly.
Grip the bar with straight arms just outside the legs. Drive the heels into the ground and lift the chest.
Keep the chest up and belly tight. Stand all 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. Once past the knees, 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. Bend the knees, hinge forward slightly. Keep the arms straight and bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close.
Shoot the elbows around the bar FAST to receive it on the shoulders with 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.
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.
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.
GOBLET SQUAT/DB SQUAT - 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.