THURSDAY 03/21/2019

March 16, 2019 MIranda Alcaraz

PROGRAM B

PROGRAM B

WARM UP

BANDY WARM UP

3x10 of each
Banded side steps
Banded pull aparts
Banded high pulls
Banded good mornings
Banded press
Banded overhead pull aparts
Banded pass throughs
Banded front rack / lat stretch

1 Min per side

Banded hip stretchNo Band? No worries - you can swap out the Simple Full Body warm up or one of the dumbbell upper body warm ups found on Members Only!

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

3 Rounds for Time
25 Strict Press
25 Box Jump Overs

RX Men: 75#
RX Women: 45#

RX+ Men: 95#
RX+ Women: 55-65#

Score: Total Time
Goal: Julian said 10-15 Min #blamejulian

NOTES:

So remember these are STRICT SHOULDER PRESS reps. NO use of the legs or hips. That means - DO NOT go to failure or even close or you will pay the price!

The women's weight is programmed a bit lighter - because our upper body strength and stamina is much different for strict movements #science.

Pick a weight that you think you'll be able to hold at least sets of 5-7 reps.

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

If jumping onto the box is not an option, step up and over the same as you would if you were jumping for each rep.

If you do not have something to jump on or step onto find something to jump over.

PROGRAM A

PROGRAM A

WARM UP

BANDY WARM UP

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

3 Rounds for Time
25 DB Strict Press
25 Box Jump Overs

RX Men: 35-40# DBs
RX Women: 20-25# DBs

Honestly - we don't know many people that should try to go heavier - but if you REALLY want to do that to yourself - go for it.

Score: Total Time
Goal: Julian said 10-15 Min #blamejulian

NOTES:

So remember these are STRICT SHOULDER PRESS reps. NO use of the legs or hips. That means - DO NOT go to failure or even close or you will pay the price!

We put the option for lighter dumbbells because this is going to get really tough really fast - especially the Program A version. If you DON'T have dumbbells light enough for this workout you can lower the strict press reps to 18-20 per round.

Pick a weight that you think you'll be able to hold at least sets of 5-7 reps.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

If jumping onto the box is not an option, step up and over the same as you would if you were jumping for each rep.

If you do not have something to jump on or step onto find something to jump over.

PROGRAM C

PROGRAM C

WARM UP

BANDY WARM UP

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

3 Rounds for Time
20 Handstand Push Ups
25 Box Jump Overs

RX +: Strict Handstand Push Ups

Score: Total Time

Goal: Julian said 10-15 Min #blamejulian

NOTES:

Here you go! For all you gymnastics lovers out there! Feel free to play around with the rep ranges for these to make it work for you!

The time domain here is 15-20 min so even if you have to do really small sets - just go for it on this one today.

You of course have the option of doing a modified pike HSPU as well.

For HSPU make sure you are finding good placement for your hands and head creating that sturdy tripod foundation. Brining your knees to your chest using your hips to initiate your kip and extending through your arms. DON'T FORGET TO SQUEEZE YOUR BUTT!

For Strict HSPU the above remains the same aside from the kip. A good starting position will save you from wasting energy especially when you start to fatigue.

If you are interested in starting or progressing your HSPU skills check out the HSPU program on Members Only, it's a great place to get started!

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

If jumping onto the box is not an option, step up and over the same as you would if you were jumping for each rep.

If you do not have something to jump on or step onto find something to jump over.

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