TUESDAY 03/09/2021
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.
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: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
SQUAT WARM UP
SHOULDER WARM UP
WORKOUT
3 Sets
Each Set is:
5 Rounds
6 DB Power Clean and Jerk
4 DB Thrusters
Rest 2 Min Between Sets
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Total Time Including Rest
Goal: 13-19 Min
COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.
Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters.
DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the gorund just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATIONS
Single Dumbbell Thruster
PROGRAM B
WARM UP
SQUAT WARM UP
OVERHEAD WARM UP
WORKOUT
3 Sets
Each Set is:
5 Rounds
6 Power Clean and Jerk
4 Thrusters
Rest 2 Min Between Sets
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115#+
Extra Challenge Women:75#+
Score: Total Time Including Rest
Goal: 13-19 Min
COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.
Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. Choose a load that you can maintain this rep scheme the whole way.
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
3 Sets
Each Set is:
5 Rounds
6 Sandbag Power Clean and Jerk
4 Sandbag Thrusters
Rest 2 Min Between Sets
Suggested Weight Men: 50-70# Sandbag
Suggested Weight Women: 25-45# Sandbag
Extra Challenge Men: Increase Reps to 8+6
Extra Challenge Women: Increae Resp to 8+6
Score: Total Time Including Rest
Goal: 13-19 Min
COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.
Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. If you are working with a heavier bag, you may need to adjust the reps to fit the per-round goal window. Test this out in your warm up and commit to your adjustment before you start rather than adjusting on the fly.
SANDBAG POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The weight will start on the ground between your feet, with the feet under the hips. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed while you jump and shrug the shoulders! Keep the KB close to the body as it travels UP. Pull yourself down and under, rotate your hands to hold the KB at your chest, catch the KB in a partial squat with the elbows bent. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight up- press the KB up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
CUSTOMIZATIONS
Adjust reps based on bag weight
Clean to, and press from, one shoulder
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters
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.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
Jerk
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.
Overhead 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.