FRIDAY 02/12/2021
Different reps and even scoring for the different versions today. Make sure to check it out!
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.
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: HAMSTRINGS, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Every 2 Min for 16 Min
Run 200 Meters
5 Dumbbell Power Clean
5 Dumbbell Squat
5 Dumbbell Shoulder to Overhead
Rest Until Clock Hits 2 Min
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 6 Reps of Each
RX+ Women: 35# DBs / 6 Reps of Each
Score: Number of Rounds (out of 8) that you completed in the 2 Min Window.
Goal: Get all 8 rounds done in the 2 min window - but choose a weight and reps that only give you 10-15 seconds rest tops.
The weighted movements should take a total of about :35-:45 seconds each time. Don't rush it, find good positions.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
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 shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.
DUMBBELL SQUAT
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.
PUSH JERK
Set up with feet hip width, heels down, belly tight, standing tall with DBs on the shoulders and elbows in front.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the torso upright. Stand up hard and fast. Drive the power from the legs into the DBs. Press the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance.
Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.
When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
PROGRAM B
WARM UP
Running Warm Up
General Barbell Warm Up
WORKOUT
Every 2 Min for 16 Min
Run 200 Meters
3 Power Clean
3 Front Squat
3 Jerks
Rest Until Clock Hits 2 Min
No RX or RX+ for this version today.
Your Score (for this version) is the weight you choose.
Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.
The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.
Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.
Absorb the bar on the shoulders with bent knees when lowering.
PROGRAM C
WARM UP
General Barbell Warm Up
WORKOUT
Every 2 Min for 16 Min
Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
3 Power Clean
3 Front Squat
3 Jerks
Rest Until Clock Hits 2 Min
No RX or RX+ for this version today.
Your Score (for this version) is the weight you choose.
Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.
The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.
Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.
Absorb the bar on the shoulders with bent knees when lowering.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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, consider subbing DB instead of the barbell so you are not putting too much load on your back or training inefficient movement patterns.
DB SQUAT/AIR 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.
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.