THURSDAY 11/07/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: SHOULDER STRETCH | PIGEON STRETCH
PROGRAM A
WARM UP
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 DB Push Press
4 DB Step Up Overs
Rest 1 Min Between Each 3 Min AMRAP
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX + Men: 50 # DBs
RX+ Women: 35# DBs
Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +
(That's roughly a goal of 3 rounds per each AMRAP or More)
Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the dumbbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the DBs down.
For the box jumps choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in. Stand all the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible, even if you are jumping on a few stacked bumper plates, something super low or over your laundry basket!
If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!
For the push press you will have a dumbbell in each hand at the shoulders. 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 dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the step up and overs, hold the dumbbells at your waist. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight to nothing if you need to!
PROGRAM B
WARM UP
Box Jump Warm Up
Overhead Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Push Press
4 Front Rack Step Ups (Alternating)
Rest 1 Min Between Each 3 Min AMRAP
RX Men: 75# / 22-24" Box
RX Women: 55# / 18-20" Box
RX + Men: 95#
RX+ Women: 65#
Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +
(That's roughly a goal of 3 rounds per each AMRAP or More)Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the barbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the bar down.
For the box jumps choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in. Stand all the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible, even if you are jumping on a few stacked bumper plates, something super low or over your laundry basket!
If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Feel free to lower the height of the step up to something challenging but manageable for you!
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
PROGRAM C
WARM UP
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Sandbag Push Press
4 Sandbag Step Up Overs
Rest 1 Min Between Each 3 Min AMRAP
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Box Heights:
Men: 22-24"
Women: 18-20"
Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +
(That's roughly a goal of 3 rounds per each AMRAP or More)
You've got options for the bag placement on the push press (side to side or racked in front) and the step up overs (on shoulder or back rack) If you keep the back on one shoulder you can easily transition from the push presses into the step up overs so in terms of efficiency, that is the way to go, if you can go unbroken!
For the box jumps choose a box that allows you to land softly in a good position with both feet completely on the box with a neutral spine and your chest up. Make sure when you jump and when you land that the knees do not cave in. Stand all the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible, even if you are jumping on a few stacked bumper plates, something super low or over your laundry basket!
If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!
For the push presses you can go side to side (starting racked on one shoulder) or front racked. 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 shoulder or biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder or to your biceps. Each time you press counts as one rep. So 6 reps is 3 one each side.
For these step up and overs hold the sandbag on your shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front or turn on the box and step back.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
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 PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat