WEDNESDAY 06/16/2021
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE UPPER BODY RECOVERY, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
3 Sets of
3 Rounds
12 DB Hang Power Cleans
8 DB Push Press / Push Jerk
6 Toes to Bar / V-Ups
Rest 2 minutes between SETS
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 35# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!
DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. 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 shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swings
Box Jumps
PUSH PRESS / PUSH JERK
You have the option of push press or push jerks. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. See above for customizations.
PROGRAM B
WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
PULL UP WARM UP
WORKOUT
3 Sets of
3 Rounds
12 Barbell Hang Power Cleans
8 Barbell Push Press / Push Jerk
6 Toes to Bar / V-Ups
Rest 2 minutes between SETS
Suggested Weight:
Men: 75-95# Barbell
Women: 55-65# Barbell
Extra Challenge:
Men: 115#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 75#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!
BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swing
Box Jumps
PUSH PRESS / PUSH JERK
You have the option push press or push jerks, Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. See above for customizations.
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
3 Sets of
3 Rounds
12 Sandbag Hang Power Cleans
8 Sandbag Push Press
6 Toes to Bar / V-Ups
Rest 2 minutes between SETS
Suggested Weight:
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge:
Men: Increase Reps to 10 Push Press / 8 Toes to Bar
Women: Increase Reps to 10 Push Press / 8 Toes to Bar
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Ideally, you are able to complete the push presses unbroken and the hang power cleans in 1-2 sets the whole way. Adjust the reps if you are working with a heavier bag and think it will be really broken up. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!
SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.
Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
CUSTOMIZATIONS
Hang to High Pull
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. See above for customizations.
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.
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
Lying Leg Lifts
You can always scale the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.