FRIDAY 03/29/2019
PROGRAM B
WARM UP
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
WORKOUT
FOR TIME
30 Shoulder Press
30 Push Press
30 Push Jerk
Every time you break - Run 200 Meters
RX Men: 95#
RX Women: 55#
RX+ Men: 115#+
RX+ Women: 65#+
(Feel Free to go heavier than RX+ if you want)
Score: Total Time to complete
Goal: Under 10 Min
NOTES:
Honestly how long this takes will have a lot to do with how many times you have to run. Pro tip - run - take a few breaths - THEN pick the dumbbells back up.
It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.
Pick a weight that won't take you 10 sets to do the strict press, but that you will definitely have to break at least twice.
For the Shoulder Press 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 press the bar straight up, and finish completely locked out with the biceps by the ears.
For the Push Press you will have your bar on the shoulders 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 barbell off of the shoulders and finish with a press straight to lock out.
For the Push Jerks 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. 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. Stand up.
PROGRAM A
WARM UP
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
WORKOUT
FOR TIME
30 DB Shoulder Press
30 DB Push Press
30 DB Push Jerk
Every time you break - Run 200 Meters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time to complete
Goal: Under 12 Min
NOTES:
Honestly how long this takes will have a lot to do with how many times you have to run. Pro tip - run - take a few breaths - THEN pick the dumbbells back up.
It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.
For the DB 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 DB push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. 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 dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the DB Push Jerks, 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.
PROGRAM C
WARM UP
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
WORKOUT
FOR TIME
30 Shoulder Press
30 Push Press
30 Push Jerk
Every time you break -
Row 250 Meters
or
Bike 15 Cal Men/10 Cal Women
RX Men: 95#
RX Women: 55#
RX+ Men: 115#+
RX+ Women: 65#+
(Feel Free to go heavier than RX+ if you want)
Score: Total Time to complete
Goal: Under 10 Min
NOTES:
Honestly how long this takes will have a lot to do with how many times you have to run. Pro tip - run - take a few breaths - THEN pick the dumbbells back up.
It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.
Pick a weight that won't take you 10 sets to do the strict press, but that you will definitely have to break at least twice.
For the Shoulder Press 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 press the bar straight up, and finish completely locked out with the biceps by the ears.
For the Push Press you will have your bar on the shoulders 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 barbell off of the shoulders and finish with a press straight to lock out.
For the Push Jerks 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. 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. Stand up.