MONDAY 12/09/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
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: MORNING COFFEE | PIGEON STRETCH
POST: HAMSTRINGS | SI JOINT RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
For Time
30 DB Jerks
60 DB Step Up Overs
30 DB Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Under 12 Min
Oh boy. This is a combo Julian and Miranda workout.
For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.
The DBs will start up on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight. Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely. When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all! Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Overhead Warm Up
WORKOUT
For Time
30 Jerks
60 DB Step Up Overs
30 Jerks
RX Men: 95# and 40# DB Step Up Overs (in each hand)
RX Women: 65# and 25# DB Step Up Overs (in each hand)
RX+ Men: 115# + / 50# DBs
RX+ Women: 75#+ / 35# DBs
(Feel free to go heavier on bar or dumbbells if you want and can keep moving.)
See below for non dumbbell option
Score: Total Time
Goal: Under 12 Min
Oh boy. This is a combo Julian and Miranda workout.
For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width). You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely. When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker. If you don't have DBs, use a lighter weight and backrack your BB and perform just step ups, no overs.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all! Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
For Time
30 Sandbag Shoulder to Overhead
60 Sandbag Step Up Overs
30 Sandbag Shoulder to Overhead
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 12 Min
Oh boy. This is a combo Julian and Miranda workout.
For the shoulder to overhead we definitely don't need you doing these unbroken. If 30 will be super easy with your bag - feel free to up the reps. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.
For the Sandbag shoulder to over head you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. You are also able to perform side to side shoulder to OH, starting with your Sandbag on one shoulder and pressing it up and over your head onto the other shoulder.
For the sandbag step up and overs, you will place the sandbag on your back or one either shoulder, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all! Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
JERK/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.
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat