TUESDAY 04/30/2019
#ProjectApril FINAL DAY!!!! To everyone who has participated - great job! We would love to hear on IG and FB what you learned!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Hips, Chest Opener, Pigeon
PROGRAM A
WARM UP
Running Warm Up
In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
4 Rounds
Perform 1 Round Every 5 Min:
Run 400 Meters
20 DB Squats
3 Wall Walks
RX Men: 40# DBs
RX Women:25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Slowest Round ONLY
Goal: 4 min rounds
NOTES:
This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.
For the 400m run should take about 2 minutes. If you can't measure - find something that fits that time.
If you aren't running today I would suggest toe taps to a low target, like a plate or a stair. Or you could sub double or single unders, or even Mtn Climbers for 90 Seconds each time.
The dumbbells will be at the shoulders for the squats. Try to rest them ON the shoulders if possible. Feet shoulder width apart. Heels down, chest up, belly tight. Reach the butt back and down. Drive the knees out. Belly tight, chest up. Butt lower than knees at bottom. Drive through the heels to stand. Lower the weight to a single dumbbell held at the chest if you need to! You may also choose to squat to a higher target if you tend to collapse at the bottom - or just ditch the weight all together.
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
PROGRAM B
WARM UP
Running Warm Up
In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
4 Rounds
Perform 1 Round Every 5 Min:
Run 400 Meters
20 Back Squat
3 Wall Walks
RX Men: 115#
RX Women:75#
RX+ Men: 135#+ / 4 Wall Walks
RX+ Women: 85#+ / 4 Wall Walks
You can also use a sandbag with the run version and post it here too. Just put that you used one in comments!
Score: Slowest Round ONLY
Goal: 4 min rounds
NOTES:
This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.
For the 400m run you're looking at about 2 minutes. If you aren't running today I would suggest toe taps to a low target, like a plate or a stair. Or you could sub double or single unders, or even mountain climbers.
For the Back Squats you can go unbroken, but its not necessary. You have plenty of time to do the Squats in 2 sets with quick breaks in between. If you're breaking the sets up I always like to do less in the 2nd set. So for 2 sets think 12 and 8 for example. You can take the bar from the ground or the rack. From the ground use good form to clean the bar then pop it to back.
The bar will be on the back with the feet shoulder width apart. Heels down, chest up, belly tight. Reach the butt back and down. Drive the knees out and keep the chest lifted. Get the butt lower than the knees at the bottom with belly tight, chest up, knees out, heels down. Drive through the heels and lift the chest to stand. Lower the weight to move well if necessary!
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
PROGRAM C
WARM UP
Running Warm Up
In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
4 Rounds
Perform 1 Round Every 5 Min:
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
20 DB/BB/Sandbag Squats
3 Wall Walks
RX Men: 40# DBs
RX Women:25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
May also use Barbell - see weights in Program B or Sandbag (use what you've got).
Score: Slowest Round ONLY
Goal: 4 min rounds
NOTES:
This workout can go 2 ways. You can go as fast as you can each set and have as much rest as possible, or you can find a steady pace that you can maintain each round.
For the row or bike you are looking anywhere from 90 seconds to a little over 2 min. Depending on how hard you are pushing.
For the DB squats See Workout A for a description, for a barbell see Workout B for a description. If using a sandbag, you'll clean the sandbag from the ground using good form, straight back tight belly, to the front rack position, bag across the biceps, elbows up. Or you can pop it to the back or place it on either shoulder.
You will place the bag on your back with feet shoulder width apart. Heels down, chest up, belly tight. Reach the butt back and down. Drive the knees out. Get the butt lower than the knees at the bottom with heels down, chest up and knees out. Drive through the heels and lift the chest to stand.
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!