THURSDAY 08/05/2021
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-POWER
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / Hop Overs
8 Dumbbell Hang Clusters
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
DUMBBELL HANG CLUSTER
Start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.
From there you will perform a 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 biceps next to the ears and elbows completely locked out.
After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!
CUSTOMIZATIONS
Hang Power Clean + Thruster
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / Hop Overs
8 Barbell Hang Clusters
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115#
Women: 65-75#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
BARBELL HANG CLUSTER
Deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders. Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Thruster
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / Hop Overs
8 Sandbag Hang Clusters
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Try to complete those reps in 1-2 sets the whole way. Adjust the reps if you need to, but do it before you start the workout. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about :30each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
SANDBAG HANG CLUSTER
Deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight. Stand up hard and fast. Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!
CUSTOMIZATIONS
Adjust reps if working with a heavier bag
Hang Power Clean + Thruster
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or 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.