WEDNESDAY 08/07/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Either: Gymnastics
Swap: Sandbag
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: SI Joint Release, Posterior Chain Stretch
PROGRAM B
Squat Warm Up
Full Body Simple Warm Up
WORKOUT
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 4 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 4 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 4 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 4 Heavy Deadlifts + 5 Bar Facing Burpees...
ALWAYS do 4 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!
RX Men: 185-225# Deadlift
RX Women: 105-145# Deadlift
RX + Men: 255-315# Deadlift
RX + Women: 155-205# Deadlift
Good scaled weight ideas:
Men: 155#
Women: 85#
Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form. Get at least 10 min!
GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!
Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.
So, at 3,2,1 - you do 4 deadlifts and then just 1 bar facing burpee. You rest until the clock hits 1:00. Then you do 4 deadlifts and 2 bar facing burpees - rest until the clock hits 2 min. Then you do 4 deadlifts and 3 bar facing burpees. And so on.....
Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So lets say you complete the round of 4 deadlifts and 10 bar facing burpees. Then the next minute you do 4 deadlifts and only get 8 bar facing burpees before the minute is up. Your score is 10 + 12 (4 deads + 8 burpees). Get it?
For the deadlifts - the bar will start on the ground. Feet are about hip width apart with the weight in the heels. Your chest should be over the bar, with a hinge at the hip and a slight bend in the knee. Bar should be against the body with the chest up, back flat, and arms straight.
Pick the bar up by keeping the belly tight, chest up, and bar close. Dig the heels into the ground and lift the chest. Once past the knees squeeze the butt to stand. Keep those same good - controlled positions when putting the bar back down. Avoid excessive bouncing at the bottom. Weight should be something you can touch and go for 3 reps.
For the bar facing burpees you must be FACING the bar. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.
If you aren't sure you will make it to 10 min with bar facing - you may choose to sub just regular burpees!
PROGRAM A
Full Body Simple Warm Up
WORKOUT
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Alternating Single Leg DB Deadlifts + 1 DB Facing Burpee
Min 2: 6 Alternating Single Leg DB Deadlifts + 2 DB Facing Burpees
Min 3: 6 Alternating Single Leg DB Deadlifts + 3 DB Facing Burpees
Min 4: 6 Alternating Single Leg DB Deadlifts + 4 DB Facing Burpees
Min 5: 6 Alternating Single Leg DB Deadlifts + 5 Dumbbell Facing Burpees....
ALWAYS do 6 Alternating Single Leg Dumbbell Deadlifts and add DB Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!
RX Men: 40# DBs +
RX Women: 25# DBs +
RX + Men: 50# DBs+
RX + Women: 35# DBs +
If you have a big struggle with this movement - you may switch to 8 reps of regular deadlifts with your dumbbells.
Goal: Choose a weight that is heavy for you, but you will always be able to do 6 with good form. Get at least 10 min!
GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!
Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.
So, at 3,2,1 - you do 6 alt DL and then just 1 DB facing burpee. You rest until the clock hits 1:00. Then you do 6 Alt DL and 2 DB facing burpees - rest until the clock hits 2 min. Then you do 6 alt DL and 3 DB facing burpees. And so on.....
Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let’s say you complete the round of 6 DL and 10 DB facing burpees. Then the next minute you do 6 DL and only get 8 DB facing burpees before the minute is up. Your score is 10 + 14 (6 deads + 8 burpees). Get it?
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Remember 6 reps = 3 on each leg.
For the DB facing burpees you must be FACING the dumbbells. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the dumbbells from both feet.
If you aren't sure you will make it to 10 min with dumbbell facing - you may choose to sub just regular burpees.
PROGRAM C
Full Body Simple Warm Up
WORKOUT
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 3 Sandbag Over Shoulder + 1 Sandbag Facing Burpee
Min 2: 3 Sandbag Over Shoulder + 2 Sandbag Facing Burpees
Min 3: 3 Sandbag Over Shoulder + 3 Sandbag Facing Burpees
Min 4: 3 Sandbag Over Shoulder + 4 Sandbag Facing Burpees
ALWAYS do 3 Sandbag Over Shoulder and add 1 Sandbag Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!
Ideal weight for Men: 50-100#
Ideal weight for Women: 30-70#
If your bag is light for you - feel free to up the reps. If it's super heavy - you may lower.
Score: Minute Number that you complete all of the work + any additional reps in the next minute.
Goal: Get at least 10 min!
Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the Over the Shoulder gets worse and worse. Choose wisely with the weight.
So, at 3,2,1 - you do 3 Sandbag Over the Shoulders and then just 1 sandbag facing burpee. You rest until the clock hits 1:00. Then you do 3 ground to overheads and 2 sandbag facing burpees - rest until the clock hits 2 min. Then you do 3 ground to overhead and 3 sandbag facing burpees. And so on.....
Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let's say you complete the round of 3 ground to overhead and 10 sandbag facing burpees. Then the next minute you do 3 over the shoulders and only get 8 bag facing burpees before the minute is up. Your score is 10 + 11 (3 OTS + 8 burpees). Get it?
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
For the bag facing burpees you must be FACING the bag. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.
If you aren't sure you will make it to 10 min with bag facing - you may choose to sub just regular burpees.
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 Split Stance Deadlifts, Sumo Deadlifts or Good Mornings.
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.