PROGRAM B:
20 Min EMOM
Every Minute on the Minute for 20 Minutes
3 Power Cleans
3 Front Squats
3 Jerks
All 9 reps performed every minute.
RX Men: 95#-115#
RX Women: 65#-75#
RX + Men: 135# +
RX + Women: 95# +
** Everyone will have one movement that is their limiting factor. Pick the weight based off of that movement.
Score is weight used - note successful completed rounds in comments.
NOTES:
Many of you will need to go lighter than RX for this workout. Drop the ego and choose a weight that is challenging for yourself but where you can move well with.
Many of you will also be able to go heavier than RX +. Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.
Do not be afraid to change the weight mid workout. This could be because the weight you chose is too light - or because it's too heavy. If you are still breezing through at 7 min in - add a little. If you are BARELY making it at 7 min in - you're in trouble and you should probably take some off.
For the power clean - you will pull each rep from the ground. There should be a slight bend in the knee, heels down, chest up, arms straight, bar close to the body. Pull the bar from the ground by driving your heels in and lifting your chest. Pull the bar into the body. Once past the knees you will jump and shrug the shoulders. Keep the bar close to the body as you pull the elbows high and outside and pull your body DOWN into a partial squat. The bar will land on the shoulders with the elbows high.
For the front squats - you will reach your butt back and down. Feet should be shoulder width with the heels down. Keep the elbows high and belly tight with the bar resting on the shoulder. Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down. Drive through the heels and reach up with the elbows/chest to stand.
You may jerk or push press. Either way you will dip the torso straight down keeping the bar on the shoulders with the belly tight. Keep the heels down and allow the knees to come forward and slightly out. Drive through the heels HARD out of the dip to send the power from your legs INTO the bar. From here move your face out of the way and either press the bar Up (push press) or press yourself down as the bar goes up (push jerk). Stand with belly tight!
PROGRAM A:
20 Min EMOM
Every Minute on the Minute for 20 Minutes
4 DB Power Cleans
4 DB Front Squats
4 DB Jerks
All 12 reps performed every minute.
RX Men: 40#
RX Women: 25#
RX + Men: 50# DBs +
RX + Women: 35# DBs +
** Everyone will have one movement that is their limiting factor. Pick the weight based off of that movement.
Score is weight used - note successful completed rounds in comments.
NOTES:
Many of you will need to go lighter than RX for this workout. Drop the ego and choose a weight that is challenging for yourself but where you can move well with.
Many of you will also be able to go heavier than RX +. Same thing - choose a weight that is challenging for you, but you will be able to move well and safe.
Do not be afraid to change the weight mid workout. This could be because the weight you chose is too light - or because it's too heavy. If you are still breezing through at 7 min in - grab heavier bells OR add a rep of each. If you are BARELY making it at 7 min in - you're in trouble and you need to lower.
For the power clean - you will pull each rep from the ground. There should be a slight bend in the knee, heels down, chest up, arms straight. Pull the weight from the ground by driving your heels in and lifting your chest. Once past the knees you will jump and shrug the shoulders and pull your body DOWN into a partial squat. The dumbbells will land on the shoulders with the elbows high.
For the front squats - you will reach your butt back and down. Feet should be shoulder width with the heels down. Keep the elbows high and belly tight with the dumbbells resting on the shoulder. Drive the knees out and get to where your butt is lower than your knees at the bottom with the chest up and heels down. Drive through the heels and reach up with the elbows/chest to stand.
You may jerk or push press. Either way you will dip the torso straight down keeping the weight on the shoulders with the belly tight. Keep the heels down and allow the knees to come forward and slightly out. Drive through the heels HARD out of the dip to send the power from your legs INTO the weight. From here move your face out of the way and either press the dumbbells Up (push press) or press yourself down as the weight goes up (push jerk). Finish with biceps by the ears and belly tight!
PROGRAM C:
20 Min EMOM
Every Minute on the Minute for 20 Minutes
3 Sandbag to Shoulder(s)
3 Sandbag Front Squats
3 Sandbag Jerks
All 9 reps performed every minute.
No RX or RX+ here. If your bag is light you may want to go up in weight.
Score is weight used (bag weight) - note successful completed rounds in comments. Note how many reps of each movement you did per minute in comments as well.
NOTES:
For this one you can do either a sandbag to shoulder (do not go over). This can be done with a ball. OR you can do a sandbag power clean from the handles.
For the front squat you can rack the bag across your shoulders - or you can bear hug it.
You can do shoulder to shoulder push press or you can do actual sandbag push press from the front of the shoulders.
Can't fit all instructions for each. But here are the general notes:
For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.
"For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
For the push press you will have your sandbag on the biceps with the elbows high. 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 biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
