FRIDAY 10/01/2021
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Rounds
4 DB Bear Complex Reps
8 Burpees
1 DB Bear Complex Rep = 1 Squat Clean Thruster + Thruster
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men: 50# DBs Increase Bear Complex to 5 / Burpees to 10
Women: 35# DBs / Increase Bear Complex to 5 / Burpees to 10
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you can break them up if you need to but keep the breaks short and try to do at least 2 at a time. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.
DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster
OR
You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk
OR some combination of the two.
For today's workout, we prefer you to do the squat clean thruster + thruster version.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATION
Single DB Bear Complex
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps vary SLIGHTLY for Program B
10 Rounds
3 Bear Complex Reps
8 Burpees
1 BB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 95# Increase Bear Complex to 4 Per Round / Burpees to 10
Women: 65# Increase Bear Complex to 4 Per Round / Burpees to 10
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you've got one less rep in this version. This is because you have the option to go a little heavier than the other versions. But, we still want you to be able to have a good flow with the barbell. So, don't go so heavy that you are having to break down the complex into it's smallest components. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.
BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
10 Rounds
4 Sandbag Bear Complex Reps
8 Burpees
1 SB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: Increase Bear Complex to 5 / Burpees to 10
Women: Increase Bear Complex to 5 / Burpees to 10
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, it may be easier with the sandbag to drop it after each rep. Just make sure you pick it right back up! On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.
SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
Bear Complex
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. 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.
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.
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.