TUESDAY 09/07/2021
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): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
50 Dumbbell Thrusters
50 Weighted Sit Ups
50 Dumbbell Power Clean & Jerks
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Time
Goal: 9:00-15:00
COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight if possible or an appropriate customization for the other two movements. Take the time to set up properly on each rep of the clean & jerk. Don't let the weight pull your chest below the hips on the way down!
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!
Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
50 Barbell Thrusters
50 Weighted Sit Ups
50 Barbell Power Clean & Jerks
Suggested Weight
Men: 75-95# | 40# DB Sit Ups
Women: 55-65# | 25# DB Sit Ups
Extra Challenge
Men: 115#+ | 50# DB Sit Ups
Women: 75#+ | 35# DB Sit Ups
Score: Time
Goal: 9:00-15:00
COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight or an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
50 Sandbag Thrusters
50 Sandbag Sit Ups
50 Sandbag Power Clean & Jerks
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Time
Goal: 9:00-15:00
COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. If the thrusters take more than 3 minutes, consider moving on to the sandbag sit ups at the 3:00 mark and go with an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters
SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
SANDBAG CLEAN & JERK
The clean AND jerk together counts as 1 rep.
Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.
If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.
Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!
CUSTOMIZATIONS
Adjust reps to fit movement time window
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
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.
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.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
Jerk
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.