MONDAY 09/02/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
For Time
4 Rounds
400m Run
20 DB Squats
20 Pull Ups
Rest 2 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs
Score: Slowest Round ONLY
Goal: Under 6 Min
We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.
So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.
Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
For Time
4 Rounds
400m Run
15 Front Squats
20 Pull Ups
Rest 2 minutes in between rounds.
RX Men: 95#
RX Women: 65#
RX Plus Men: 115+#
RX Plus Women: 75+#
Score: Slowest Round Only
Goal: Under 6 Min
We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.
So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.
Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For these squats, 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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
For Time
4 Rounds
500 Meter Row
OR
30 Cal Bike (Men) / 22 Cal Bike (Women)
15 Front Squats
20 Pull Ups
Rest 2 minutes in between rounds.
RX Men: 95#
RX Women: 65#
RX Plus Men: 115+#
RX Plus Women: 75+#
Can also choose to use the dumbbell version with the bike/row also!
Score: Slowest Round Only
Goal: Under 6 Min
We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.
So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.
Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.
For the Bike/Row, you're working with 2-3 minutes. Adjust calories/distance to fit that time frame. Remember to breathe!
For these squats, 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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.