SATURDAY 06/26/2021
Reps may vary in different versions today!
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-OLY
POST(best after the main workout): BUTTS & GUTS-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
15 Dumbbell Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester
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
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
4 Rounds
15 Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters
Suggested Weight:
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135#+
Women: 95#+
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester
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
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
4 Rounds
10 Sandbag Over the Shoulder
15 Unweighted Lungesters
12 Sandbag Hang Power Cleans
12 Unweighted Lungesters
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
You're shooting for each round to take 2:30-4:00. Consider adjusting the reps on the sandbag over the shoulder if the 10 are taking you longer than 45 seconds. Try to go unbroken on the hang power cleans! If you find you have to break more than once, reduce the reps to 9. Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull
UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester
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
TEAM VERSION
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
In teams of 2, complete:
2 Rounds
60 Deadlifts
120 Unweighted Lungesters (60 each)
60 Hang Power Cleans
One person works at a time on the deadlifts and power cleans. Share the work however you want. Partners work at the same time on the unweighted lungesters until they've each completed 60 reps.
Suggested Weight:
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135#+
Women: 95#+
Score: Total Time
Goal: 14-20 Minutes
COACHES NOTES
You and your partner are aiming to finish each round in 7-10 minutes! Choose a weight on the deadlifts and the hang power cleans that you can complete 12-18 reps unbroken with. Find a smooth and steady pace on the unweighted lungesters. Choose a variation that allows you to get 10-15 reps per minute so that you're both done with the 60 in 6 minutes or less!
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester
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
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.