TUESDAY 09/17/2019

 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Chest Opener, Hips

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
8 DB Squats

Rest 2 Min Between AMRAPs

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Reps From Lowest AMRAP score ONLY!
Goal: 60 Reps +

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

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 the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP
6 Pull Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

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 the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP

2 Bar or Ring Muscle Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

**You an also do the DB options from Program A.

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load that you can go unbroken the whole way or close to it!

For the muscle ups you can do them unbroken or as quick singles. Rather than trying to pull straight up and over the bar or rings, try to get a really hollow body position so your shoulders come up behind the bar/rings. Then drive your shoulders and torso forward over the bar/rings. To complete the rep, press your body up until your arms are fully extended.

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.

MAMA MODIFICATIONS

PULL UPS - For help 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.

 
MIranda AlcarazTuesday, 2019week38