SATURDAY 10/30/2021
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
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, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
Part 1
7 Minute AMRAP
(As Many Rounds and Reps as Possible)
1 Dumbbell Hang Squat Clean
1 Lateral Burpee Over Dumbbells
2 Dumbbell Hang Squat Clean
2 Lateral Burpee Over Dumbbells
3 Dumbbell Hang Squat Clean
3 Lateral Burpee Over Dumbbells
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.
Rest 3 minutes
Part 2
Repeat your score from part 1 as a descending ladder for time!
Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2
Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30
COACHES NOTES
Check out an example of how to do this workout above!
Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!
DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP
WORKOUT
Part 1
7 Minute AMRAP
(As Many Rounds and Reps as Possible)
1 Barbell Hang Squat Clean
1 Lateral Burpee Over Barbell
2 Barbell Hang Squat Clean
2 Lateral Burpee Over Barbell
3 Barbell Hang Squat Clean
3 Lateral Burpee Over Barbell
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.
Rest 3 minutes
Part 2
Repeat your score from part 1 as a descending ladder for time!
Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2
Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30
COACHES NOTES
Check out an example of how to do this workout above!
Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Part 1
7 Minute AMRAP
(As Many Rounds and Reps as Possible)
1 Sandbag Hang Squat Clean
1 Lateral Burpee Over Sandbag
2 Sandbag Hang Squat Clean
2 Lateral Burpee Over Sandbag
3 Sandbag Hang Squat Clean
3 Lateral Burpee Over Sandbag
...
Keep adding one rep of both movements and see how far you can get in 7 minutes.
Rest 3 minutes
Part 2
Repeat your score from part 1 as a descending ladder for time!
Example:
If you got through the round of 8s plus 12 reps in part 1, for part 2 you would start with 9 hang squat cleans and 3 burpees (12 reps in round of 9s). Then 8 hang squat cleans and 8 burpees. Then 7/7, 6/6.. all the way back down to 1. Your score would be the time it takes to complete.
Suggested Loading
Men: 50-70#
Women: 25-45#
Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2
Goal 1: 8-10 Rounds
Goal 2: 6:30-7:30
COACHES NOTES
Check out an example of how to do this workout above!
Choose a weight for the hang squat cleans that allows you to do those reps unbroken until at least the round of 6s. Even once you do start to break, try to keep the break minimal. Shake out your arms and legs then get right back to it. You don't need to sprint the burpees but you should be pushing the pace. Remember the first part is only 7 minutes and you get a nice long rest before repeating it in reverse so give it your all!
SANDBAG HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.
CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat
LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP
WORKOUT
In teams of 2
Part 1
7 Minute AMRAP
4 Barbell Hang Squat Cleans
4 Lateral Burpees Over Barbell
...
Partners switch off every round, one person working at a time.
Rest 3 minutes
Part 2
Repeat your score from part 1 for time!
Example:
If you get through the round of 7s and your partner gets through the round of 7s plus 4 hang squat cleans and 2 burpees, your score for part 1 is 14 + 6. For part 2, you and your partner would switch off rounds until as a team you've completed 14 rounds plus 6 additional reps. Your score for part 2 would be the time it takes to complete.
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score 1: Total completed rounds plus any additional reps.
Score 2: Time to complete part 2
Goal 1: 10-16 Rounds
Goal 2: 6:30-7:30
COACHES NOTES
Check out an example of how to do this workout above!
Choose a weight for the hang squat cleans that you KNOW you can go unbroken with for the entire workout. That's both parts! It doesn't mean it needs to be easy but it should be doable with some grit and determination. You don't need to sprint the burpees but definitely push the pace since you'll get to rest while your partner does their round. Breathe deeply during your rest and shake out those legs to be ready for your turn.
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
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.
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
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.