WEDNESDAY 01/27/2021
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): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HAMSTRINGS, QUADS/IT BAND
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
4 Rounds
12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk
Run 400 Meters
12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk
Rest 2 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Slowest Round ONLY
Goal: 3:30-4:30
The first and second set of dumbbell movements should each take about a minute. Choose a load that allows you to keep moving.
The run should take about 2:00-2:30. Adjust the distance if you need to. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
DEADLIFTS
Set up with feet hip-width apart. Push your hips back, bend the knees and hinge at the hips to grip the dumbbells with straight arms just outside the legs. Keep your heels down, chest up and back flat.
To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and lower the DBs with control to the floor. Only one head of the DB needs to touch the floor. Keep the chest lifted and belly tight.
HANG POWER CLEAN
Deadlift the DBs to start in the hang position. Push your butt back, bend the knees and lower the DBs down to mid-thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the DBs close.
Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.
PUSH JERK
Start standing with the DBs on the shoulders, elbows high, belly tight, feet about hip-width apart.
Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.
When the DBs pop up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
4 Rounds
12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk
Run 400 Meters
12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk
Rest 2 Min Between Rounds
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Score: Slowest Round ONLY
Goal: 3:30-4:30
The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.
The run should take about 2:00-2:30. Adjust the distance if you need to. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
DEADLIFTS
Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.
To lift, drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.
HANG POWER CLEAN
Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.
PUSH JERK
Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.
Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.
When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.
PROGRAM C
WARM UP
General Barbell Warm Up
WORKOUT
4 Rounds
12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk
Row 500 Meters
or
Bike 30 Cal Men/22 Cal Women
12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk
Rest 2 Min Between Rounds
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Score: Slowest Round ONLY
Goal: 3:30-4:30
The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.
The bike/row should take about 2:00-2:30. Adjust the calories/distance if you need to.
DEADLIFTS
Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.
To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.
HANG POWER CLEAN
Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.
PUSH JERK
Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.
Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.
When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the 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.
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.