WEDNESDAY 05/05/2021
#blamealex
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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS 2.0, QUADS/IT BAND
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every 5 Minutes for 20 Minutes (4 Rounds)
25 DB Power Cleans
50 Air Squats
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 35# DBs - and/or - Every 4 Min for 16 Min
Score: Slowest Round ONLY
Goal: 2:30-4:00
COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.
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 and then lower the weight back to the ground for the next rep.
CUSTOMIZATION
Go Lighter
Hang Power Clean
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 5 Minutes for 20 Minutes (4 Rounds)
25 Barbell Power Cleans
50 Air Squats
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115-135# - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 75-85# - and/or - Every 4 Min for 16 Min
Score: Slowest Round ONLY
Goal: 2:30-4:00
COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.
BARBELL 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.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Every 5 Minutes for 20 Minutes (4 Rounds)
25 Sandbag Power Cleans
50 Air Squats
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Men/Women: Every 4 Min for 16 Min
Score: Slowest Round ONLY
Goal: 2:30-4:00
COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. The power cleans should take less than 2 minutes. If you are working with a heavier bag, you may need to reduce the reps to maintain the goal pace. If you have a heavy D Ball, try 15 over the shoulders each round instead of the power cleans! Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.
SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.
CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
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.
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.