THURSDAY 12/05/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | THORACIC SPINE RELEASE
POST: CALVES/ANKLES | CHEST OPENER
PROGRAM A
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible In 15 Min)
5 Burpees
7 Pull Ups
20 Double Unders
NO weight needed!
RX+: Do MORE rounds!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds+
So for this one we are shooting for 90 second rounds, including rest time. If the pull ups are not unbroken, think about doing smaller sets with short breaks rather than bigger sets that might require more rest between, especially in those later rounds.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the pull ups you may do strict, kipping/butterfly, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
If you choose bent over rows, keep your hips and torso fixed so all the movement is generated by pulling with the arms and lats.
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 30-40 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10 or 15 reps. Otherwise go with the dumbbell hop overs or double rep singles for this workout.
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
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.
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.