THURSDAY 04/25/2019
ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly - Power
POST: Butts and Guts
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Neck and Shoulder Reliever, Stress Relief
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
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)
10 DB Shoulder to Overhead
7 DB Facing Burpees
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Completed Rounds + Any Additional Reps
Goal: 7 Rounds
NOTES:
How hard could it be - your shoulders will find out soon enough.
For this one shoulder to overhead is allowed which means it can be a push press or a push jerk. Pick what works for you.
If you choose to 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.
If you chose to Push Jerk, the set up and dip and drive portion is exactly the same. But, when you go to press 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 burpees you will place your hands on the ground facing your DBs. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your DBs.
You may also sub knee push up burpees, no push up burpees, or even elevated burpees. If you are unable to jump you may do a little skip or even just step over your dumbbells!
PROGRAM B
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
Overhead Warm Up
1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk
WORKOUT
AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)
10 Shoulder to Overhead
7 Bar Facing Burpees
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX+ Women: 75# +
Score: Total Rounds
Goal: 7 rounds +
NOTES:
How hard could it be - your shoulders will find out soon enough.
For this one shoulder to overhead is allowed which means it can be a push press or a push jerk. Pick what works for you.
If you choose to 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. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the Push Jerk the dip and drive part are exactly the same. This time when you go to press - 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 burpees you will place your hands on the ground facing your BB. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your BB.
You may also sub knee push up burpees, no push up burpees, or even elevated burpees. If you are unable to jump you may do a little skip or even just step over your dumbbells!
PROGRAM C
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
Overhead Warm Up
1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk
WORKOUT
AMRAP x 10 min
(As Many Rounds and Reps as Possible in 10 Min)
10 Sandbag Shoulder to Overhead
7 Sandbag Facing Burpees
No RX or RX+ for this - lower the reps if your bag is super heavy
Score: Total Rounds
Goal: 7 rounds +
NOTES:
How hard could it be - your shoulders will find out soon enough.
For this one shoulder to overhead is allowed which means it can be a push press or a push jerk. Pick what works for you. You can also do side to side sandbag push press if you want!
For the push press 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.
You can also perform a jerk with the sandbag - which means instead of using the weight up after the drive you think more of pushing yourself down under it catching it overhead in a partial squat and standing to finish.
If you choose side to side you will start with the bag on one shoulder, dip and drive to pop it off (same as push press) lock it out over your head, and lower onto the other shoulder.
For the burpees you will place your hands on the ground facing your bag. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your bag.
If burpees are out of the question for you today, try a push-up to a box, bench, stair etc followed by a step-up.