TUESDAY 10/29/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH
PROGRAM A
WARM UP
Pull Up Warm Up
Full Body Warm Up
Workout
3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
30 Dumbbell Snatch (Alternating)
Rest 1 Min Between Rounds
RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box
RX +: 4 Rounds (NOT a heavier dumbbell today)
RX + Men: 50#
RX + Women: 35#
Score: Total time INCLUDING Rest
Goal: Under 25 Min
** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)
For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.
If you choose strict lower to 10-12 reps.
If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.
Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!
For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.
If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!
If you are unable to jump at this time you may do step ups for this workout!
For the dumbbell snatch you will use 1 dumbbell. Please lower the weight if 30 reps takes longer than 2 min or you have a hard time keeping a good back position! Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!
The dumbbell will be between the feet. Heels are about shoulder width apart and down. Knees are out and you have one hand on the dumbbell.
To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest. Finish UP with the legs and hips. Shrug your shoulder. Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion. Press to lock out with the bicep by the ear. Lower UNDER CONTROL and switch hands when you are comfortable. Keep the back flat and heels down.
For the burpees - chest and thighs to the ground - step or jump in - jump and clap.
Subs - knee push up, no push up, elevated burpees!
PROGRAM B
WARM UP
Pull Up Warm Up
Full Body Warm Up
Snatch Warm Up
Workout
3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Power Snatch
Rest 1 Min Between Rounds
RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box
RX +: 4 Rounds (NOT a heavier barbell)
RX + Men: 95#
RX + Women: 65#
Score: Total time INCLUDING Rest
Goal: Under 25 Min
** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.
If you choose strict lower to 10-12 reps.
If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.
Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!
For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.
If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!
If you are unable to jump at this time you may do step ups for this workout!
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
For the burpees - chest and thighs to the ground - step or jump in - jump and clap.
Subs - knee push up, no push up, elevated burpees!
PROGRAM C
WARM UP
Pull Up Warm Up
Full Body Warm Up
3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Sandbag Ground to Overhead
Rest 1 Min Between Rounds
Ideal Sandbag weights:
Men: 50-70#
Women: 25-45#
RX +: 4 Rounds
Score: Total time INCLUDING Rest
Goal: Under 25 Min
** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)
For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.
If you choose strict lower to 10-12 reps.
If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.
Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!
For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.
If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!
If you are unable to jump at this time you may do step ups for this workout!
For the Sandbag G-OH the bag will start on the ground at the feet. Arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bag into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bag close and finish with a press out overhead FAST! Think PUNCH to lock out! Belly tight. Butt squeezed!
For the burpees - chest and thighs to the ground - step or jump in - jump and clap.
Subs - knee push up, no push up, elevated burpees!
BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
PULL UPS - For managing the pressure on the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Strict Press instead or even sub KB Swings.
KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.