WEDNESDAY 06/19/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Couch Stretch
Post: Chest Opener, Cool Down Flow
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
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
FOR TIME
15 Man Makers
30 Pull Ups
12 Man Makers
24 Pull Ups
9 Man Makers
18 Pull Ups
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX + Women: 35# DBs
Pro Tip - we would rather see you crush this under 12 Min than go heavier.....so only go RX + if you think you can be close to that time.
Score: Total time
Goal: Under 15 Min
NOTES:
There is a pulling element in every movement of this workout. So save your grip! Break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.
For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.
Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.
For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes), Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
No pull up bar? Try a bent over or upright row!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
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
Barbell Clean Warm Up
5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
FOR TIME
15 Barbell Man Makers
30 Pull Ups
12 Barbell Man Makers
24 Pull Ups
9 Barbell Man Makers
18 Pull Ups
RX Men: 95#
RX Women: 65#
RX+ Men: 115# +
RX + Women: 75# +
Pro Tip - we would rather see you crush this under 12 Min than go heavier.....so only go RX + if you think you can be close to that time.
Score: Total time
Goal: Under 15 Min
NOTES:
There is a pulling element in every movement of this workout. So save your grip! Break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.
1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes), Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
No pull up bar? Try a bent over or upright row!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
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
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
FOR TIME
15 Sandbag Manmaker
30 Pull Ups
12 Sandbag Manmaker
24 Pull Ups
9 Sandbag Manmaker
18 Pull Ups
No RX or RX+ Today - Just use the bag you've got!!!
Score: Total time
Goal: Under 15 Min
NOTES:
There is a pulling element in every movement of this workout. So, break up the pull ups into smaller sets if necessary. Choose a variation that you can complete sets of 5 pretty easily in the first round.
If you have a super heavy bag and the manmakers might take longer than 5 reps per minute, lower the reps to 12-9-6.
The Sandbag Manmaker is basically a burpee on the sandbag followed by a squat clean thruster. Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground to go right into the squat clean.
For the squat clean bring the bag to the hips. Heels are down and arms are straight. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast. Shrug the shoulders, keep the bag close to you as you pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position. Butt lower than knees, heels down, chest up.
Stand aggressively from that squat position, using the legs to drive the sandbag overhead! Fully extend your arms over your head with the biceps by the ears!
For the pull ups you may do strict (maybe lower the reps so the first round of pull ups takes less than 3 minutes), Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
No pull up bar? Try a bent over or upright row!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!