SATURDAY 08/21/2021
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): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, SI JOINT RELEASE
PROGRAM A
WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SQUAT WARM UP
WORKOUT
4 Rounds
20 Unbroken Dumbbell Power Cleans
30 Unbroken Dumbbell Squats
Sets MUST be unbroken
If you break - you must immediately run 100 meters
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 9-14 Minutes
COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!
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
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
PROGRAM B
WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP
WORKOUT
4 Rounds
20 Unbroken Power Cleans
30 Unbroken Back Squats
Sets MUST be unbroken
If you break - you must immediately run 100 meters
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Total Time
Goal: 9-14 Minutes
COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place.You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!
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
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Rounds
20 Unbroken Sandbag Power Cleans
30 Unbroken Sandbag Back Squats
Sets MUST be unbroken
If you break - you must immediately run 100 meters
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase Reps to 30 - 40
Score: Total Time
Goal: 9-14 Minutes
COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!
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.
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Sandbag Shoulder Squats
TEAM VERSION
WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP
WORKOUT
16 Rounds (8 Rounds Each)
10 Power Cleans
15 Back Squats
To be done in a You Go - I Go fashion.
Power cleans and back squats must be unbroken and NO break between movements.
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Total Time
Goal: 14-22 Minutes
COACHES NOTES
For this one, Partner A will complete 10 unbroken power cleans, then after the 10th rep, get the bar to the back rack and perform 15 unbroken back squats (no setting the bar down between). While Partner A does one round, Partner B rests. When Partner A has completed his/her 15th back squat, Partner B starts his/her round. Continue alternating rounds until 16 total are completed (8 each). Choose your weight wisely! You can use dumbbells or sandbag for this version, as well!
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
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat
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.