TUESDAY 04/20/2021
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): BUTTS & GUTS
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, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every Minute On The Minute (As Far as Possible)
Min 1: 12 Burpees
Min 2: 1 DB Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 DB Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 DB Clean and Jerks...
Keep Adding 1 Clean and Jerk each round until you can no longer keep up.
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.
Goal: 14 Minutes (Rounds) +
COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.
Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can control down to the floor, not just on the way up!
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
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
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every Minute On The Minute (As Far as Possible)
Min 1: 12 Burpees
Min 2: 1 Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Clean and Jerks...
Keep Adding 1 Clean and Jerk each round until you can no longer keep up.
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#
Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.
Goal: 14 Minutes (Rounds) +
COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.
Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can perform at least 4 reps at a time or go with singles with no more than a few seconds break in between to take a breath and dial in that set up position.
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
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Every Minute On The Minute (As Far as Possible)
Min 1: 12 Burpees
Min 2: 1 Sandbag Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Sandbag Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Sandbag Clean and Jerks...
Keep Adding 1 Clean and Jerk each round until you can no longer keep up.
Suggested Weight Men: 50-70# Sandbag
Suggested Weight Women: 25-45# Sandbag
Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.
Goal: 14 Minutes (Rounds) +
COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.
Take the time to set up properly for each rep of the clean and jerk. If you are working with a heavier bag, keep going to the 15 minute mark even if you are unable to get 7 clean and jerk reps in the minute.
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
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
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
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.