FRIDAY 11/22/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS | HAMSTRINGS
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
5 Rounds
30 Double Unders
22 Alternating Dumbbell Single Leg Deadlifts
10 Dumbbell Shoulder Press
RX Men: 40# DBs
RX Women: 25 # DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
RX+ Men/Women: 50 Double Unders each Round
Score: Total Time
Goal: Under 15 Min
You will want to aim for 3 minute rounds on this one. Both the single leg deadlifts and shoulder presses are slower, more controlled movements, so choose a load at which you can find a good flow.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.
Remember 22 reps = 11 per leg.
You can always modify to a single dumbbell or even regular deadlifts if you need to.
If you choose regular deadlifts, increase the rep count to 30 per round and make sure you keep your CHEST UP and BEND YOUR KNEES when the DBs are below them on the way up AND down.
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. THIS IS A STRICT MOVEMENT so squeeze your butt, your quads, and your belly the whole time! Bring the dumbbells all the way down to the shoulders each time.
If your DBs are too heavy to keep it strict, try deficit push ups or pressing with a single DB.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
5 Rounds
30 Double Unders
15 Deadlifts
10 Shoulder Press
RX Men Deadlift: 155-175#
RX Women Deadlift: 105 - 125#
RX Men Press: 115-135# / 40# DBs
RX Women Press: 55-75# / 25# DBs
RX+ Men Deadlift: 185-225#
RX+ Women Deadlift: 135-155#
RX+ Men Press: 155#+ / 50# DBs+
RX+ Women Press: 85#+ / 35# DBs+
RX+ Men/Women: 50 Double Unders each Round
Score: Total Time
Goal: Under 13 Min
A lot of variables here today guys - mix and match what works for you. Make it work for your ability. Don't worry about being fully RX or RX+. Neither the deadlifts or press should be unbroken throughout.
So, challenge the load, keep your movement clean and set yourself up for roughly 2:30 rounds.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the shoulder press, use a pair of dumbbells or do deficit push ups if you don't have an extra bar to load separately from the deadlifts.
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move you head out of the way and guide the bar back onto the tops of your shoulders with elbows high.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
5 Rounds
30 Double Unders
15 Deadlifts
10 Handstand Push up
RX Men Deadlift: 155-175#
RX Women Deadlift: 105 - 125#
RX+ Men Deadlift: 185-225#
RX+ Women Deadlift: 135-155#
RX+ Men/Women: 50 Double Unders each Round
Score: Total Time
Goal: Under 13 Min
A lot of variables here today guys - mix and match what works for you. Make it work for your ability. Don't worry about being fully RX or RX+. Neither the deadlifts or handstand push ups should be unbroken throughout.
So, challenge the load, keep your movement clean and set yourself up for roughly 2:30 rounds.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. Kick up so that you are facing out when upside down.
When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine.
You may perform them strict or kipping. LOWER WITH CONTROL and lock out your arms at the top!
Sub to pike push ups or deficit push ups.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts! 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.
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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc.