THURSDAY 04/01/2021
Because Program A is single arm movement and Programs B and C are not - the reps vary for this workout. Make sure to read workout description for the version you are doing!
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): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE-SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, COOL DOWN FLOW
PROGRAM A
WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP
WORKOUT
20 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
18 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
16 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
14 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
12 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
10 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
8 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
6 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
4 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
2 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB / 8 Burpees
Extra Challenge Women: 35# DB / 8 Burpees
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.
SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. 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. Your arm should be straight as you grip the dumbbell.
Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.
From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.
After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!
CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster
BURPEE
Burpees start standing. Place your hands on the ground. 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. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM B
WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
WORKOUT
16 Squat Clean Thruster
9 Burpees
14 Squat Clean Thruster
9 Burpees
12 Squat Clean Thruster
9 Burpees
10 Squat Clean Thruster
9 Burpees
8 Squat Clean Thruster
9 Burpees
6 Squat Clean Thruster
9 Burpees
4 Squat Clean Thruster
9 Burpees
2 Squat Clean Thruster
9 Burpees
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115#
Extra Challenge Women: 75#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.
BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
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. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Go lighter
Power Clean + Thruster
BURPEE
Burpees start standing. Place your hands on the ground. 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. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees
10 Sandbag Squat Clean Thruster
9 Burpees
8 Sandbag Squat Clean Thruster
9 Burpees
6 Sandbag Squat Clean Thruster
9 Burpees
4 Sandbag Squat Clean Thruster
9 Burpees
2 Sandbag Squat Clean Thruster
9 Burpees
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.
SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Adjust reps - Start at round of 14
Sandbag Power Clean + Thruster
BURPEE
Burpees start standing. Place your hands on the ground. 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. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
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.
DB/Back/Front/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.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Burpee
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