SATURDAY 12/07/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIEGON
POST: HIPS | COOL DOWN FLOW
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
Run 800 Meters
Then (With NO Rest)
2 Rounds
50 Kettlebell Swings
75 Air Squats
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX+ : Go Faster! Can you get under 15?
Score: Total Time
Goal: Under 20 Min
Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!
Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.
Break up the air squats into smaller but similar-sized sets.
And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.
For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - try 2 min doubles/singles, low step ups, toe taps, or even Mtn. Climbers at the beginning of EACH ROUND.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
Then (With NO Rest)
2 Rounds
50 Kettlebell Swings
75 Air Squats
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX+ : Go Faster! Can you get under 15?
Score: Total Time
Goal: Under 20 Min
Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!
Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.
Break up the air squats into smaller but similar-sized sets.
And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.
For the bike/row, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window.
For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.
For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
TEAM VERSION
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
In Teams of 2 Complete:
2 Rounds
Partner 1 Runs 400 Meters
Partner 2 does 50 KB Swings
Partner 1 does 50 KB Swings
Partner 2 Runs 400 Meters
Partner 1 Runs 400 Meters
Partner 2 does 75 Air Squats
Partner 1 does 75 Air Squats
Partner 2 Runs 400 Meters
So - go through the entire sequence above twice.
You cannot switch until both partners are done with their part.
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX+ : Go Faster! Can you get under 15?
Score: Total Time
Goal: Under 22 Min
Okay so there is a ton of hip action and some big sets in this workout. Make sure you open up those hips during your warm up!
Choose a load on the kettlebell that allows for sets of 11-15 reps at least. If you don't have a lighter KB, consider Russian style swings to eye level.
Break up the air squats into smaller but similar-sized sets.
And, if the volume is causing you to deviate from good technique, just reduce the reps, maybe 35 and 50.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - sub doubles/singles, low step ups, toe taps, or even Mtn. Climbers and work for 2 minutes. Use any additional time that your partner is working, to rest!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!