SATURDAY 07/24/2021
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
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY SIMPLE WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)
6 Dumbbell Power Clean
Max Reps Push Up + Pull Across
**Both on the same minute
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Push Up + Pull Across Reps ONLY
Goal: 60-90 Reps
COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
WORKOUT
EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)
6 Power Clean
Max Reps Push Up + Pull Across
**Both on the same minute
Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB
Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB
Score: Push Up + Pull Across Reps ONLY
Goal: 60-90 Reps
COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)
6 Sandbag Power Clean
Max Reps Push Up + Lateral Drag
**Both on the same minute
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Push Up + Lateral Drag Reps ONLY
Goal: 50-80 Reps
COACHES NOTES
You're aiming to complete 5-8 push up + lateral drag each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the lateral drag so that your hips don't shoot up to the ceiling!!
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.
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
TEAM VERSION
WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
WORKOUT
In Teams of 2 Complete:
160 Push Up + Pull Across Reps (combined)
Only one person works at a time.
Each time it's your turn you have 1 minute. Your partner rests while you work.
Both partners must do 4 Power Cleans at the top of each minute.
**Can also use dumbbells or sandbag for this version! If you guys are doing Push Up + Lateral Drag with the sandbag - drop the total reps to 140!!!
Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB
Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB
Score: Total Time
Goal: 16-20 Min
COACHES NOTES
The way this one works is when the clock starts, BOTH partners will do 4 power cleans. Then only ONE will spend the rest of the minute doing push up + pull across while the other partner rests. At 1:00, BOTH partners will do 4 power cleans then the OTHER partner will spend the remainder of the minute doing push up + pull across. Continue alternating back and forth each minute until 160 reps are completed!
You're shooting for [8-10] reps per minute! Be sure to choose a variation of the push up + pull across that allows you to hit that rep target. Choose a weight on the power cleans that you can do unbroken for the entire workout (keep in mind you'll be doing them following a set of push up + pull across!)
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.