FRIDAY 09/27/2019

92719

TIP DB POWER CLEAN 9-27

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: GYMNASTICS
POST: ENDURANCE / BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Hip Flexors/Psoas, Quads/IT

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Squat Clean Warm Up
Shoulder Warm Up

Workout

3 Rounds

10 Burpees
20 DB Thrusters
10 Burpees
20 DB Power Cleans
10 Burpees

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load that will allow you to complete the first round in under 6 minutes!

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!

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Dumbbell Power Cleans start with the DBs on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, 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 DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders 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.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

Workout

3 Rounds

10 Burpees
20 Thrusters
10 Burpees
20 Power Cleans
10 Burpees

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load that will allow you to complete the first round in under 6 minutes!

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!

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Power Cleans 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.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

10 Burpees
20 Sandbag Thrusters
10 Burpees
20 Sandbag Power Cleans
10 Burpees

Rest 2 Min Between Rounds

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load (if possible, or reduce reps if working with a heavier bag) that will allow you to complete the first round in under 6 minutes!

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!

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

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.

MAMA MODIFICATIONS

BURPEES - 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

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

HANG/POWER CLEAN - You could also try less weight or going from the hang position. 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.