FRIDAY 07/16/2021
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): GYMNASTICS
POST(best after the main workout): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
WORKOUT
On a 10 Min Clock Complete:
Run 800 Meter Run
Then in remaining time:
AMRAP (time left)
6 Dumbbell Power Cleans
6 Box Jump Overs
Suggested Weight
Men: 40 DBs / 22-24" Jump
Women: 25 DBs / 18-20" Jump
Extra Challenge
Men: 50# DBs / Increase Box Jump Over ONLY to 8 Reps
Women: 35# DBs / Increase Box Jump Over ONLY to 8 Reps
Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps
Goal: 4-7 Rounds
COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.
800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
4 minutes of:
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
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM B
WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
WORKOUT
On a 10 Min Clock Complete:
Run 800 Meter Run
Then in remaining time:
AMRAP (time left)
6 Barbell Power Cleans
6 Box Jump Overs
**Can also do this version with your sandbag.
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps
Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps
Goal: 4-7 Rounds
COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be aggressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken if you wanted to. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.
800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
4 minutes of:
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
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM C
WARM UP
FULL BODY SIMPLE WARM UP
BOX JUMP WARM UP
WORKOUT
On a 10 Min Clock Complete:
Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)
Then in remaining time:
AMRAP (time left)
6 Barbell Power Cleans
6 Box Jump Overs
**Can also do this version with your dumbbells or sandbag.
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps
Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps
Goal: 4-7 Rounds
COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the row/bike should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.
ROW/BIKE
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance/calories as needed to keep it under 5.
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
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.