MONDAY 09/23/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS / ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Neck and Shoulder Reliever
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
12 min EMOM
(Every Minute on the Minute for 12 min)
10 Push Ups
6 Dumbbell Push Jerks
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
RX+: Hand Release Push Ups
Score: Highest round you were able to complete all the reps within the minute.
Goal: Make it to at least the 9th round.
Upper. Body. Blaster.
Pretty simple. Every minute you will complete 10 push ups and then 6 db push jerks.
For the push ups we are looking for a solid body position, belly tight. No snaking or sagging. Complete lock out at the top and chest and thighs touch the ground at the bottom. The hands should be just wider than the shoulders and down by your chest. When performing the push up the elbows should go out slightly and back.
If you are unable to do this volume of push ups with good form on the feet you have 3 options: You can do knee push ups (TOTALLY FINE). You may lower the number slightly (no lower than 7). OR you may do elevated push ups.
After you complete your 10 push ups at the top of the minute you will perform 4 jerks.
The DBs will start up on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.
When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
If at any point you are not making it the minute OR start to get super sloppy - lower the weight.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
EMOM 12 Min
(Every Minute on the Minute for 12 Min)
10 Push Ups
4 Push Jerks
RX+: Hand Release Push Ups
Score: Weight you choose for the Jerks
Goal: Heavy, but make all of the work happen in the minute and don't have to break jerks.
Upper. Body. Blaster.
Lots of squatting, jumping, and swinging the past few days. Pressing is what we need!
Pretty simple. Every minute you will complete 10 push ups and then 4 push jerks.
For the push ups we are looking for a solid body position, belly tight. No snaking or sagging. Complete lock out at the top and chest and thighs touch the ground at the bottom. The hands should be just wider than the shoulders and down by your chest. When performing the push up the elbows should go out slightly and back.
If you are unable to do this volume of push ups with good form on the feet you have 3 options: You can do knee push ups (TOTALLY FINE). You may lower the number slightly (no lower than 7). OR you may do elevated push ups.
After you complete your 10 push ups at the top of the minute you will perform 4 jerks.
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
If at any point you are unable to do 4 jerks in a row and are not making the minute OR start to get super sloppy - lower the weight.
You can also add if it's too easy!
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 can also try a floor press or bench press. (Search the BIRHFIT YouTube library to see a demos of the options!)
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
MOUNTAIN CLIMBERS - To make room for a pregnant belly and to avoid the added pressure that this movement can add to the core or pelvic floor try Elevated Mountain Climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3 (use the BF youtube library for demos)