TUESDAY 10/19/2021
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
10 Rounds
6 Dumbbell Power Cleans
6 Dumbbell Shoulder to Overhead
9 Burpees
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 12:00-16:00
COACHES NOTES
These rounds should go quick. Choose a load that you can go unbroken on both weighted movements. You may even be able to go from the power cleans right into the shoulder to overheads for the first few rounds. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the shoulder to overhead movements are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.
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 SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
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
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
10 Rounds
6 Barbell Power Cleans
6 Barbell Shoulder to Overhead
9 Burpees
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-95#
Score: Total Time
Goal: 12:00-16:00
COACHES NOTES
These rounds should go quick. Choose a load that you can go unbroken on both weighted movements. You may even be able to go from the power cleans right into the shoulder to overheads for the first few rounds. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the shoulder to overhead movements are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.
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 SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
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
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
10 Rounds
6 Sandbag Slams
6 Shoulder to Shoulder Push Press
9 Burpees
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 12:00-16:00
COACHES NOTES
These rounds should go quick although this version may take a bit longer with the sandbag slams which, should go slower if taking the time to correctly set up to clean to the shoulder and aggressively slam the bag back to the floor. Choose a burpee variation that you can complete 9 reps in :45-1:00 each time. Know that the push presses are going to feel more difficult with the additional pressing in the burpees. So, make sure you are really using the hips to drive the weight up off the shoulders.
SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.
The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.
Set up and bring the bar to your left shoulder and repeat.
CUSTOMIZATIONS
Sandbag Power Clean to Alternating Shoulder
Sandbag Power Clean
SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
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
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.
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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