SATURDAY 09/14/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Sciatica/Piriformis, Lower Back Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
7 Rounds
7 Lungesters
30 Double Unders
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs +
RX + Women: 35# DBs +
RX+. Option: 40 Double Unders
Score: Total Time
Goal: Under 16 minutes
Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
7 Rounds
7 Lungesters
30 Double Unders
RX Men: 75#
RX Women: 55#
RX + Men: 95-115#
RX + Women: 65-80#
RX+ Option: 40 Double Unders
Goal: Under 16 minutes
Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.
Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
7 Rounds
7 Sandbag Lungesters
30 Double Unders
RX Men: The bag you've got
RX Women: The bag you've got
RX+ Option: 40 Double Unders
Score: Total Time
Goal: Under 16 minutes
Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.
Sandbag Lungesters start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
In Teams of 2 Complete:
7 Rounds EACH - in You Go - I Go Fashion...
7 Lungesters
30 Double Unders
You do one full round - then your partner. Back and forth until you have both done 7 rounds.
RX Men: 75#
RX Women: 55#
RX + Men: 95-115#
RX + Women: 65-80#
You can also do the lungesters with your dumbbells or sandbags!
Score: Total Time
Goal: Under 28 minutes
Because you are getting an even work to rest ratio here, you will be able to push it a little bit more during the rounds. So strap in and try to go unbroken on those Lungesters. Stay relaxed on the Double Unders, and keep it to about 45 seconds each time!
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Lungesters - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.