SATURDAY 07/10/2021
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): OLY-GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
7 Rounds
Each Round is on a 2-Min Clock
200m Run
Max DB Bear Complex Reps
Rest 1 minute between Rounds
So - 2 Min ON - 1 Min OFF - 7 times
*DB Bear Complex = 1 DB Squat Clean Thruster + 1 DB Thruster
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total # of Bear Complex Reps
Goal: 45-65 Reps
COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll run 200 meters then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!
Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that run shouldn't take more than 1:10. If it is, shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster
OR
You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATION
Single DB Bear Complex
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
7 Rounds
Each Round is on a 2-Min Clock
200m Run
Max Bear Complex Reps
Rest 1 minute between Rounds
So - 2 Min ON - 1 Min OFF - 7 times
*Can also use sandbag for this version!!!
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total # of Bear Complex Reps
Goal: 45-65 Reps
COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll run 200 meters then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!
Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that run shouldn't take more than 1:10. If it is, shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATIONS
Lighter weight
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
7 Rounds
Each Round is on a 2-Min Clock
Row 18/13 Cal - OR - Bike 15/11 Cal - OR - Bike Erg 500m
Max Bear Complex Reps
Rest 1 minute between Rounds
So - 2 Min ON - 1 Min OFF - 7 times
*Can also use dumbbells or sandbag for this version!!!
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total # of Bear Complex Reps
Goal: 45-65 Reps
COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll bike/row the written calories then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!
Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that bike/row shouldn't take more than 1:10. If it is, reduce the calories or shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.
ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Reduce calories
BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATIONS
Lighter weight
TEAM VERSION
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
7 Rounds
Partner A: Run 200m
Partner B: Max Bear Complex Reps until Partner A returns from the run
- then SWITCH -
Partner A: Max Bear Complex Reps until Partner B returns from the run
Partner B: Run 200m
That's ONE round. Rest 1 Minute between Rounds!
*Can use dumbbells or sandbag for this version!!
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total # of Bear Complex Reps COMBINED
Goal: 90-130 Reps
COACHES NOTES
So one partner will head out for a 200m run while the other partner does as many bear complex reps as they can until their partner gets back. When that happens, they'll switch tasks. Once both partners have run 200m, that round is over and you'll rest 1 minute before starting again. Repeat until 7 rounds are completed.
Choose a weight on the bear complex that allows you to get 6-10 reps every time you're up. Don't slack on the run just so that your partner can get more reps. Shoot for 200m to take 0:50-1:10. If it's taking much longer than that, shorten the distance! Work till the moment your partner returns from the run!!
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATIONS
Lighter weight
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.
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.