THURSDAY 08/26/2021
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: WARM UP FLOW, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, CHEST OPENER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
80 Double Unders/Hop Overs
40 Dumbbell Power Clean
40 Push Up + Tap + Tap
60 Double Unders/Hop Overs
30 Dumbbell Power Clean
30 Push Up + Tap + Tap
40 Double Unders/Hop Overs
20 Dumbbell Power Cleans
20 Push Up + Tap + Tap
20 Double Unders/Hop Overs
10 Dumbbell Power Cleans
10 Push Up + Tap + Tap
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 35# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.
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 the first 80 reps in under 2 minutes.
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.
CUSTOMIZATIONS
Skip Overs
Line Hops
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 + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP
WORKOUT
80 Double Unders/Hop Overs
40 Barbell Power Cleans
40 Push Up + Tap + Tap
60 Double Unders/Hop Overs
30 Barbell Power Cleans
30 Push Up + Tap + Tap
40 Double Unders/Hop Overs
20 Barbell Power Cleans
20 Push Up + Tap + Tap
20 Double Unders/Hop Overs
10 Barbell Power Cleans
10 Push Up + Tap + Tap
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115-135# (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 75-95# (Increase Double Unders/Hops to 120, 90, 60, 30)
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.
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 the first 80 reps in under 2 minutes.
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.
CUSTOMIZATIONS
Skip Overs
Line Hops
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 + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
80 Double Unders/Hop Overs
40 Sandbag Power Cleans
40 Push Up + Tap + Tap
60 Double Unders/Hop Overs
30 Sandbag Power Cleans
30 Push Up + Tap + Tap
40 Double Unders/Hop Overs
20 Sandbag Power Cleans
20 Push Up + Tap + Tap
20 Double Unders/Hop Overs
10 Sandbag Cleans
10 Push Up + Tap + Tap
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: Increase Double Unders/Hops to 120, 90, 60, 30
Women: Increase Double Unders/Hops to 120, 90, 60, 30
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Ideally, you can complete at least 10 reps at a time on the power cleans. For heavier bags, you may need to adjust the reps a bit. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.
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 the first 80 reps in under 2 minutes.
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.
CUSTOMIZATIONS
Skip Overs
Line Hops
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 + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
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.