WEDNESDAY 07/07/2021
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-GYMNASTICS
POST(best after the main workout): SOGO-BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, CALVES/ANKLES
PROGRAM A
WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
4 Rounds
Run 400m
12 DB Power Cleans
10 DB Facing Burpees
12 DB Squats
10 DB Facing Burpees
Rest 1 Minute between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time (including rest)
Goal: 22-28 Min
COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!
400M RUN
The run should take no more than 2 minutes today. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
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
DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
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
Goblet Squat
Air Squat
PROGRAM B
WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
WORKOUT
4 Rounds
Run 400m
12 Power Cleans
10 Bar Facing Burpees
12 Back Squats
10 Bar Facing Burpees
Rest 1 Minute between Rounds
*Can use Sandbag for this version!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Time (including rest)
Goal: 22-28 Min
COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!
400M RUN
The run should take no more than 2 minutes today. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
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 FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
BARBELL CLEAN WARM UP
WORKOUT
4 Rounds
Row 36/26 Cal - OR - Bike 30/22 Cal - OR - Bike Erg 1000m
12 Power Cleans
10 Bar Facing Burpees
12 Back Squats
10 Bar Facing Burpees
Rest 1 Minute between Rounds
*Can use Dumbbells or Sandbag for this version!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Time (including rest)
Goal: 22-28 Min
COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!
ROW/BIKE
The row/bike should take no more than 2 minutes today. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Reduce calories
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 FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.