FRIDAY 08/13/2021
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Every Other Minute on the Minute for 12 Minutes (6 Rounds)
Run 200 Meters
Max Reps Dumbbell Hang Clunge
**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left
**Could also do this version with your sandbag!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Hang Clunge Reps ONLY
Goal: 36-60 Reps
COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.
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, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
DUMBBELL HANG CLUNGE
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. 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 shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the dumbbells still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.
CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
3 Hang Power Cleans + 6 Unweighted Lunges
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
Every Other Minute on the Minute for 12 Minutes (6 Rounds)
Run 200 Meters
Max Reps Barbell Hang Clunge
**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115#
Women: 65-75#
Score: Total Hang Clunge Reps ONLY
Goal: 36-60 Reps
COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.
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, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BARBELL HANG CLUNGE
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.
CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6Unweighted Lunges
PROGRAM C
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
Every Other Minute on the Minute for 12 Minutes (6 Rounds)
Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)
then
Max Reps Barbell Hang Clunge
**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left
**Could also do this version with your dumbbells or your sandbag!
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115#
Women: 65-75#
Score: Total Hang Clunge Reps ONLY
Goal: 36-60 Reps
COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a bike or row. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the bike/row. Give yourself about 10 seconds to take a breath and reset before you get back on the bike or rower again. The bike/row should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.
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 HANG CLUNGE
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.
CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6 Unweighted Lunges
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.
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.