MONDAY 11/18/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best as a finisher): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: LOWER BACK RELEASE | CHEST OPENER
PROGRAM A
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
Every Minute on the Minute for as long as you can last...
4 Pull Ups
4 Devil Press
Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.
So Min 1-10:
4 Pull Ups
4 Devil Press
(Do the 4 + 4 every minute for 10 min)
Min 11:00
5 Pull Ups
4 Devil Press
Min 12:00
6 Pull Ups
4 Devil Press
(Keep adding 1 Pull Up per minute)
If you get to 20 Min - you are DONE!!!
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men/Women: You will do 5 Pull ups and 5 Devil Press from the beginning. Same thing goes - if you last 10 min - you will start adding 1 pull up per round.
SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!
For the pull ups you are going to want to choose a number of pull ups and pull up style that at least at first you can do unbroken. You can do kipping, strict (lower then number to 3 or so if you do this), ring/trx row, bar in rack row or add in a bent over row. You can also do band, but keep in mind that it takes time getting in and out of that thing so for this style of workout it is not ideal.
Just remember on the pull ups, all of the way down and all of the way up for each rep to count.
For the devil press you will use 2 dumbbells. The movement works by performing a push up on the dumbbells. From there you will jump or step the feet in. You will pull the dumbbells with a flat back, heels down, knees bent and arms straight from IN BETWEEN the feet! Stand hard and fast with the dumbbells. Once they are past your knees it is kind of a combo swing/snatch/clean and jerk until the dumbbells are locked out overhead with the rib cage down and the biceps by the ears! Keep good positions as you are putting the dumbbells back down. Don't round your back and let them take you for a ride.
Pick a number of devil press that takes you no longer than about 25-30 seconds at the most during the first few rounds at least.
If you do not have the dumbbells for this workout you may sub plate burpees or a burpee + kb swing! For this option add 2 reps per round for the whole workout.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
Every Minute on the Minute for as long as you can last...
4 Pull Ups
4 Sandbag Ground to OH
Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.
So Min 1-10:
4 Pull Ups
4 Sandbag Ground to OH
(Do the 4 + 4 every minute for 10 min)
Min 11:00
5 Pull Ups
4 Sandbag Ground to OH
Min 12:00
6 Pull Ups
4 Sandbag Ground to OH
(Keep adding 1 Pull Up per minute)
If you get to 20 Min - you are DONE!!!
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX + Men/Women: You will do 5 Pull ups and 5 Sandbag Ground to OH from the beginning. Same thing goes - if you last 10 min - you will start adding 1 pull up per round.
SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!
For the pull ups you are going to want to choose a number of pull ups and pull up style that at least at first you can do unbroken. You can do kipping, strict (lower then number to 3 or so if you do this), ring/trx row, bar in rack row or add in a bent over row. You can also do band, but keep in mind that it takes time getting in and out of that thing so for this style of workout it is not ideal.
Just remember on the pull ups, all of the way down and all of the way up for each rep to count.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
Every Minute on the Minute for as long as you can last...
2 Muscle Up
4 Devil Press
Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.
So Min 1-10:
2 Muscle Ups
4 Devil Press
(Do the 2 + 4 each minute for 10 Min)
Min 11:00
3 Muscle Ups
4 Devil Press
Min 12:00
4 Muscle Ups
4 Devil Press
(Keep adding 1 Muscle Up per minute)
If you get to 16 Min - you are DONE!!!
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men/Women: Start of with 2 Muscle Ups and 4 Devil Press from min 1 - at min 11 go to 3 + 4, then 4+ 4...
SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!Choose a style and number of muscle ups that will allow you to at least get through the first 10 min. Anything after that is gravy!
You can go bar or ring on these. You can also do band assisted or jumping for either one. Just remember with jumping that you want to still make it difficult enough that your technique, turn over and dip is being worked. So don't set it up so that it's so easy that you can just jump to the top of the dip from underneath!
For the devil press you will use 2 dumbbells. The movement works by performing a push up on the dumbbells. From there you will jump or step the feet in. You will pull the dumbbells with a flat back, heels down, knees bent and arms straight from IN BETWEEN the feet! Stand hard and fast with the dumbbells. Once they are past your knees it is kind of a combo swing/snatch/clean and jerk until the dumbbells are locked out overhead with the rib cage down and the biceps by the ears! Keep good positions as you are putting the dumbbells back down. Don't round your back and let them take you for a ride.
Pick a number of devil press that takes you no longer than about 25-30 seconds at the most during the first few rounds at least.
If you do not have the dumbbells for this workout you may sub plate burpees or a burpee + kb swing! For this option add 2 reps per round for the whole workout.
PULL UPS - For managing the pressure of 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.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
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