FRIDAY 12/13/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Workout
5 Rounds
20 Dumbbell Deadlifts
25 Wall Balls
Rest 1 Min Between Rounds
RX Men: 40-50# DBs / 20#ish Ball
RX Women: 25-35# DBs / 13-15#ish Ball
RX+ - 30 Wall Balls Each Round + Both sets MUST be Unbroken
Deadlift Option: Swap 16 Alternating Single Leg Dumbbell Deadlifts
Pick your own weight on the Deadlift. (put in comments)
Try to go unbroken on the Wall Balls. You'll still do 25 reps in each round no matter what but get as big of a set as you can in the first set. Then get the remaining reps after a short break.
You may ONLY click RX+ if you did every round - both movements - UNBROKEN!
Score: Slowest Round ONLY
Goal:
RX: Under 3:00
RX+: Under 2:00
Feel free to go heavier on the deadlifts if you have heavier dumbbells or KBs. Or try the single leg option!
Get as big of a set as possible on the Wall Balls. If you get to 25 GREAT, you're done! If not, no big deal, just break and finish your 25 in another set or two.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Workout
5 Rounds
10 Barbell Deadlifts
25 Wall Balls
Rest 1 Min Between Rounds
RX Men: 155-245# Deadlift / 20#ish Ball
RX Women: 105-165# Deadlift / 13-15#ish Ball
RX+ - 30 Wall Balls Each Round + Both sets MUST be Unbroken
Pick your own weight on the Deadlift. (put in comments)
Try to go unbroken on the Wall Balls. You'll still do 25 reps in each round no matter what but get as big of a set as you can in the first set. Then get the remaining reps after a short break.
You may ONLY click RX+ if you did every round - both movements - UNBROKEN!
Score: Slowest Round ONLY
Goal:
RX: Under 2:30
RX+: Under 1:30
Choose a weight on the deadlift that will be challenging but you can still possibly go unbroken each round. DO NOT keep going if your form starts to fail! Just take a short break, reset, and get back to it or lower the weight.
Get as big of a set as possible on the Wall Balls. If you get to 25 GREAT, you're done! If not, no big deal, just break and finish your 25 in another set or two.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control."
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.