MONDAY 06/28/2021
Goals vary for this workout!!
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.
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: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
On a 10 Min Clock:
Perform 6 Rounds
5 DB Power Cleans
5 DB Squats
5 DB Push Press
Then, with remaining time:
Max Reps Alternating Single Arm Clusters (Squat Clean Thrusters)
Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)
Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)
Score: Total Reps of Alt. Single-Arm Squat Clean Thrusters
Goal: 40-65 Reps
COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.
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
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and 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.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. 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. Your arm should be straight as you grip the dumbbell.
Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.
From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.
After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!
CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
On a 10 Min Clock:
Perform 6 Rounds
5 Power Cleans
5 Front Squats
5 Push Press
Then, with remaining time:
Max Reps Clusters (Squat Clean Thrusters)
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#
Women: 75#
Score: Total Reps of Squat Clean Thrusters
Goal: 30-50 Reps
COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 6-10 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.
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
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
BARBELL PUSH PRESS
Start 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.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Go lighter
Power Clean + Thruster
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
On a 10 Min Clock:
Perform 6 Rounds
5 Sandbag Power Cleans
5 Sandbag Front Squats
5 Sandbag Push Press
Then, with remaining time:
Max Reps Sandbag Clusters (Squat Clean Thrusters)
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase to 8 Rounds of 5-5-5
Score: Total Reps of Sandbag Squat Clean Thrusters
Goal: 40-60 Reps
COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.
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.
SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and 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 bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press
SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster
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.
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.
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.