TUESDAY 12/10/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW | CALVES/ANKLES
POST: SHOULDER STRETCH | CHEST OPENER
PROGRAM A
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Workout
80 Double Unders
40 Dumbbell Power Snatch (Alt)
20 Pull-Ups
60 DUs
30 Dumbbell Power Snatch (Alt)
15 Pull-Ups
40 DUs
20 Dumbbell Power Snatch (Alt)
10 Pull-Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Score: Total Time
Goal: Under 18 Min
**If you are officially doing this as part of the Barbells for Bullies online challenge - please check their site for RX/Scaled etc info!
To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!
For this workout you will want to choose a type/number of double unders that will allow you to complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with the dumbbell hop overs or double rep singles for this workout.
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 the first round of 40, you end up doing 20 on each arm.
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 the way up at the top!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
80 Double Unders
40 Barbell Power Snatch
20 Pull-Ups
60 DUs
30 Barbell Power Snatch
15 Pull-Ups
40 DUs
20 Barbell Power Snatch
10 Pull-Ups
RX Men: 65-75#
RX Women: 45-55#
RX+ Men: 95#
RX+ Women: 65#
Score: Total Time
Goal: Under 20 Min
To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!
For this workout you will want to choose a type/number of double unders that will allow you to complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with the dumbbell hop overs or double rep singles for this workout.
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 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 the way up at the top!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Workout
80 Double Unders
40 Sandbag Ground to Overhead
20 Pull-Ups
60 DUs
30 Sandbag Ground to Overhead
15 Pull-Ups
40 DUs
20 Sandbag Ground to Overhead
10 Pull-Ups
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 20 Min
To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!
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 complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with sandbag hop overs or double rep singles for this workout.
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 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 with your sandbag 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 the way up at the top!
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.
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 you might want to try KB Swings.
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.