FRIDAY 07/26/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon Stretch
Post: Sciatica/Piriformis, Hips
PROGRAM B
WARM UP
WORKOUT
10 Min EMOM
(Every Minute on the Minute for 10 Min)
Min 1:
5 Deadlifts
1 Front Squat
Min 2:
5 Deadlifts
2 Front Squats
Min 3:
5 Deadlifts
3 Front Squats
Keep adding 1 Front Squat each minute until you have completed…
Min 10:
5 Deadlifts
10 Front Squats
No RX or RX+ Weight on this workout as your score is the weight you choose! If you don't make it the entire 10 min because you went too heavy - just note in the comments.
Score: The weight you use.
Goal: Make it - but question if you are going to make it around min 6…Like any “death by” - this will start out kinda easy and then really start to add up.
The goal of this version is to go heavy. (Whatever that means for you). If you are still new to these movements you can use this as practice or do the dumbbell Program A version / the sandbag Program C version. These are less heavy and more reps.
PROGRAM A
WARM UP
WORKOUT
10 Min EMOM
(Every Min on the Min for 10 Min)
Min 1:
6 Single Leg DB Deadlifts
1 DB Front Squat
Min 2:
6 Single Let DB Deadlifts
2 DB Front Squats
Min 3:
6 Single Leg DB Deadlifts
3 DB Front Squats
Keep adding 1 Front Squat each minute until you have completed..
Min 10:
6 Single Leg DB Deadlifts
10 DB Front Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.
PROGRAM C
WARM UP
WORKOUT
10 Min EMOM
(Every Min on the Min for 10 Min)
Min 1:
4 Sandbag Over Shoulder
1 Sandbag Front Squat
Min 2:
4 Sandbag Over Shoulder
2 Sandbag Front Squats
Min 3:
4 Sandbag Over Shoulder
3 Sandbag Front Squats
Keep adding 1 Front Squat each minute until you have completed..
Min 10:
4 Sandbag Over Shoulder
10 Sandbag Front Squats
No RX or RX+ on this one. If your bag is super heavy you may lower the over shoulder reps to 3 and just keep repeating whatever minute is your sticky minute. For example - if you can get 4 + 7 but 4+ 8 won't happen. Do 4+ 7 until 10 min is up.
Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.