WEDNESDAY 09/18/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS SWAP: ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Neck and Shoulder Reliever, Chest Opener
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
5 Rounds
Min 1 - Max Double Unders
Min 2 - Max Alternating Hang Dumbbell Snatches
Min 3 - Max Push Ups
Min 4 - Rest
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
Score: Total Reps
Goal: 300+
Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.
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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.
For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
5 Rounds
Min 1 - Max Double Unders
Min 2 - Max Hang Power Snatch
Min 3 - Max Push Ups
Min 4 - Rest
RX Men: 75#
RX Women: 55#
RX Plus Men: 95-115#
RX Plus Women: 65-80#
Score: Total Reps
Goal: 300+
Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.
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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
5 Rounds
Min 1 - Max Double Unders
Min 2 - SB Ground to OH
Min 3 - Max Push Ups
Min 4 - Rest
NO RX or RX+: Use the bag you've got
Score: Total Reps
Goal: 300+
Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.
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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Sled Push, or even 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.
DB HANG SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are "coning" during the movement you might want to try the SHIFT programming with KB Swings.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could even sub a modified bench press or seated shoulder press.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!