FRIDAY 11/05/2021
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
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
40 Power Cleans
800 Meter Run
40 Squat Cleans
*See Coaches Notes for No-Running Alternative
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:
4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans
The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.
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
800M RUN
See Coaches Notes Above
CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps
DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
PROGRAM B
WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
WORKOUT
40 Power Cleans
800 Meter Run
40 Squat Cleans
*See Coaches Notes for No-Running Alternative
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135#
Women: 85#
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:
4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans
The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.
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
800M RUN
See Coaches Notes Above
CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
PROGRAM C
WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
WORKOUT
40 Power Cleans
Bike 60 Cal (M) / 44 Cal (F)
- OR -
Row 72 Cal (M) / 52 Cal (F)
40 Squat Cleans
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135#
Women: 85#
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
The back has a tendency to really light up when rowing or biking after picking stuff up off the ground a bunch of times. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The row/bike should take 4-5 minutes. You may want to reduce the calories if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.
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
ROW/BIKE
Adjust the calories to stay within the 4-5 minute time window.
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
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.
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.
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.