SATURDAY 05/29/2021
Reps vary for this workout so be sure to read the full written description!!
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, PIGEON STRETCH
POST: SI JOINT RELEASE, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
12 - 1/4 Get Ups, Right
12 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
12 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Time
Goal: 14-18 Min
COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.
Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is 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 shoulder. Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl!
Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow 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 dumbbell up as you press yourself back down. Lock out over your head with the bicep by the ear 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
Single Arm Hang Clean and Jerk
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
3 Rounds
12 - 1/4 Get Ups, Right
8 Clean & Jerks
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
8 Clean & Jerks
100 Meter Suitcase Carry, Left
Suggested Weight
Men: 40# DB // 95-115#
Women: 25# DB // 65-75#
Extra Challenge
Men: 50# DB // 135# +
Women: 35# DB // 85# +
Score: Time
Goal: 14-18 Min
COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! Choose a weight for the clean & jerks that you can do 2-3 reps with at a time. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side! You can also choose a suitcase plate carry (hold the hole in the middle) or a barbell front rack carry.
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
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
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
Plate Suitcase Carry
Front Rack Barbell Carry
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
3 Rounds
8 Sandbag 1/4 Get Ups, Right
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Right
8 Sandbag 1/4 Get Ups, Left
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Left
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Time
Goal: 14-18 Min
COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. If you're having trouble getting those 8 reps done in under a minute, consider reducing the reps to however many you can get done in 1:00. You could even go with 12 KB/DB 1/4 get ups! Same goes for the clean & jerks. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!
SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your right arm around the bag. Bend your right knee. Use your planted foot to drive into the ground as you sit up and rotate your weighted side across your body. Keep your chest up and roll on to your left forearm. Then roll back down until both shoulder blades are in contact with the floor.
The left side if the same but with the bag on your left side, your left leg bent, and you roll onto your right forearm.
CUSTOMIZATIONS
KB/DB 1/4 Get Up
Unweighted 1/4 Get Up
MAMA MODIFICATIONS
DB Windmill
SANDBAG CLEAN & JERK
The clean AND jerk together counts as 1 rep.
Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.
If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.
Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!
CUSTOMIZATIONS
Adjust reps to fit movement time window
SUITCASE CARRY
Hold a sandbag in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
With a Partner, complete:
3 Rounds
24 - 1/4 Get Ups, Right
24 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right - TOGETHER
24 - 1/4 Get Ups, Left
24 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left - TOGETHER
*One partner works while the other rests for the 1/4 Get Ups and Clean & Jerks. Break up reps as desired between both partners. Complete the Suitcase Carries at the same time!!
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Time
Goal: 22-27 Min
COACHES NOTES
You and your partner are aiming to finish each round in 7:20-9:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get 12-16 reps done in a minute. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.
Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is 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 shoulder. Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl!
Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow 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 dumbbell up as you press yourself back down. Lock out over your head with the bicep by the ear 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
Single Arm Hang Clean and Jerk
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
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.
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.
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.