FRIDAY 04/09/2021
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.
PRE(best before main workout): POWER
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, PIGEON STRETCH
POST: CHEST OPENER, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
8 Rounds
12 Push Up + Pull Across
10 DB Hang Squat Cleans
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. Choose a load on the hang squat cleans that you can complete 10 reps in 1-2 sets the whole way. Make sure you are keeping the DBs close to the body on the way up, avoid that swing curl, and that you stand up all the way before lowering the dumbbells from the shoulders. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans.
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
WORKOUT
8 Rounds
12 Push Up + Pull Across
10 Hang Squat Cleans
Suggested Weight Men: 40# DB / 75-95# Bar
Suggested Weight Women: 25# DB / 55-65# Bar
Extra Challenge Men: 50# DB / 115# Bar
Extra Challenge Women: 35# DB / 75# Bar
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. Choose a load on the hang squat cleans that you can complete all the reps in 1-3 sets the whole way.
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Plate Push Up + Overs
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
8 Rounds
12 Sandbag Push Up + Lateral Drag
10 Sandbag Hang Squat Cleans
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
The 12 push up + lateral drag should take a minute or less. They may go faster at first and slow down in those later rounds. You may need to adjust the reps if you are working with a heavier bag. Pick a rep target before you start the workout that you can stay with for all 8 rounds. You should be able to compete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. For the hang squat cleans with the sandbag, it may actually feel more comfortable to pull the bag from the floor each time. So that is an option.
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
SANDBAG HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.
CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.