FRIDAY 01/22/2021
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
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, HIPS 2.0
PROGRAM A
WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
3 Sets
Each Set is 3 Rounds
6 Burpee Squat Cleans
10 Box Jump
Rest 1 Min Between SETS
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 4 Rounds Per Set
Score: Slowest Set ONLY
(1 Set is 3 rounds of 6/10)
Goal: 3:30-4:30
To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.
Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.
For the dumbbell burpee squat clean you will place your hands on the dumbbells. Go down into the bottom of a push up position and then jump or step your feet in. Feet can be inside or outside the dumbbells. For the squat clean portion, keep your hands on the DBs, lift your chest and stand up hard and fast. Drive your heels into the floor and lead with the chest.
Once past the knees, pick up speed and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
PROGRAM B
WARM UP
Box Jump Warm Up
Barbell Clean Warm Up
WORKOUT
For this version the burpee is combined with the box jumps instead of the cleans! Enjoy!
3 Sets
Each Set is 3 Rounds
6 Squat Clean
10 Burpee Box Jump
Rest 1 Min Between SETS
RX Men: 95-115#
RX Women: 65-75#
RX+ Men/Women: 4 Rounds Per Set
Score: Slowest Set ONLY
(Set is 3 rounds of 6/10)
Goal: 3:30-4:30
To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.
Each round should take 1:10-1:30. That's :20-:30 for the squat cleans and under 1:00 for the burpee box jumps.
Ideally the squat cleans can be completed in 1-2 sets.
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
PROGRAM C
WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up
WORKOUT
3 Sets
Each Set is 3 Rounds
6 Sandbag Burpee Squat Clean
10 Box Jump
Rest 1 Min Between SETS
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 4 Rounds Per Set
Score: Slowest Set ONLY
(Set is 3 rounds of 6/10)
Goal: 3:30-4:30
To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.
Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.
For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
SQUAT 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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.