TUESDAY 07/23/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Sangbag
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Spine Strengthening
Post: Pigeon Stretch, Lower Back Release
PROGRAM B
WARM UP
Full Body Simple Warm UP!
Barbell Clean Warm Up
WORKOUT
5 Rounds
16 Front Rack Lunges (Alternating)
14 Hang Power Cleans
12 Weighted Sit Ups
RX Men: 95# Bar / 40#ish Sit Ups
RX Women: 65# Bar / 25#ish Sit Ups
RX+ Men: 115# Bar / 50#ish Sit Ups
RX+ Women: 75# Bar / 35#ish Sit Ups
Score: Total Time
Goal: 12 Min or Less
For the goal time you're looking at sub 2:30 rounds so pick a load you can manage well and break up into at most 2 sets!
For the lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
If lunges are an issue you may try step ups either lightly loaded or unweighted.
For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. Use a plate, dumbbell, or medicine ball.
If weighted situps aren't happening do regular situps without the weight.
PROGRAM A
WARM UP
Full Body Simple Warm UP!
WORKOUT
5 Rounds
16 DB Front Rack Lunges (Alternating)
14 DB Hang Power Cleans
12 Weighted Sit Ups
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: 12 Min or Less
You're working with less than 2:30 per round here to meet the goal time so choose a load you can manage well and break up the movements into at MOST 2 sets!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
If lunges cause any issues, try lightly loaded or even unweighted step ups.
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Use a plate, dumbbell or medicine ball. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
PROGRAM C
WARM UP
Full Body Simple Warm UP!
WORKOUT
5 Rounds
16 Sandbag Front Rack Lunges (Alternating)
14 Sandbag Hang Power Cleans
12 Sandbag Sit Ups
No RX or RX+ for this one but here are the suggested sandbag weights:
Men: 50-70#
Women: 25-45#
Use a different weight for sit ups if necessary.
Score: Total Time
Goal: 15 Min or Less
This is a great all around blaster but beware the tax on your core will be significant. Remember to keep your belly tight in all the movements and your chest up!
On the lunges, choose a weight you can complete all the reps in about a minute. This should be enough time to break up the reps into 2 sets or MAYBE 3 at the most in the later rounds.
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
If you have any knee issues with lunges, you might try step ups instead with a light load or unweighted.
The hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
You can do anything you want with your feet in the sit ups. Ideally, you will perform them holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
If weighted situps aren't happening do regular situps without the weight
FRONT RACK/ ALTERNATING LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. 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. Feel free to sub a squat or goblet squat for the lunges.
WEIGHTED SIT UPS/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.
HANG POWER CLEAN - You could alway try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training inefficient movement patterns.
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 of the swing a little too tight for comfort, you can sub a single arm swing!