WEDNESDAY 09/15/2021
HAPPY BIRTHDAY JULIAN!!! The last time this workout was programmed was 09/26/2020!
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP
WORKOUT
32 Min EMOM
(Every Minute on the Minute for 32 Min)
Min 1: 9 DB Clean and Jerks
Min 2: 200 Meter Run
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Minutes you complete the assigned work without running out of time!
Goal: Make it all 32 Minutes!
COACHES NOTES
This is Julian's idea of a fun birthday workout.
You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!
**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.
If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.
For the clean and jerks, just because it's light doesn't mean it can be sloppy.
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
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
PROGRAM B
WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
WORKOUT
32 Min EMOM
(Every Minute on the Minute for 32 Min)
Min 1: 9 Clean and Jerks
Min 2: 200 Meter Run
*Can also use your sandbag for this version!!
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Minutes you complete the assigned work without running out of time!
Goal: Make it all 32 Minutes!
COACHES NOTES
This is Julian's idea of a fun birthday workout.
You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!
**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.
If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.
For the clean and jerks, just because it's light doesn't mean it can be sloppy.
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
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
PROGRAM C
WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
WORKOUT
32 Min EMOM
(Every Minute on the Minute for 32 Min)
Min 1: 9 Clean and Jerks
Min 2: Bike 15 Cal (Men) / 11 Cal (Women)
OR
Row 18 Cal (Men) / 13 Cal (Women)
*Can also use dumbbells or sandbag for this version!!
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Minutes you complete the assigned work without running out of time!
Goal: Make it all 32 Minutes!
COACHES NOTES
This is Julian's idea of a fun birthday workout.
You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!
**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the bike/row and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.
If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.
For the clean and jerks, just because it's light doesn't mean it can be sloppy.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
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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.
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.
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.