WEDNESDAY 11/27/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Alternating Single Arm Dumbbell Snatch
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
RX+ Option: Swap Toe Touches for 12 Toes to Bar
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
We're shooting for sub 3 minute rounds here. Choose a load on the power snatches you can cycle through at least 3-4 reps at a time.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
Be careful if you choose to sub Toes to Bar, the last few days have been pretty grippy, so hold on!
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Power Snatches
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
RX+ Option: Swap Toe Touches for 12 Toes to Bar
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
We're shooting for sub 3 minute rounds here. Choose a load on the power snatches you can cycle through at least 3-4 reps at a time.
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 supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully.
With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.
Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. So if you lose your grip, the bar will land on the rack — not your chest.
Be careful if you choose to sub Toes to Bar, the last few days have been pretty grippy, so hold on!
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Sandbag Ground to Overhead
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +
We're shooting for sub 3 minute rounds here. If 20 ground to overhead with the sandbag is going to take longer a minute, consider reducing the reps to 15 or even 10 if using a heavier bag.
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!
For the supine toe touches, lie on the floor, legs extended, holding the sandbag above your chest with an overhand grip or neutral, arms extended fully.
With the legs sealed together, raise them up until your toes or shins touch the bag, then lower back to the floor.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
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 feel free to sub KB Swings, or Hang Clean and Press
SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk
REVERSE LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.