THURSDAY 10/10/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Quads/IT Band | Lower Back Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....
Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.
Score: Total Time
Goal: Under 18 Min
***Note on RX+ Option - only choose this option if you are able to do this workout under 18 min with 40# or 25# DBs. The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.
Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.
These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Since there is no program B today, if you don't have dumbbells, try plate burpees instead of the devil presses. It is just a burpee with a 15-45lb plate in your hands, bring it all the way overhead at the top.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs or even reverse lunges.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
16 Sandbag Burpee
16 Jump Overs
14 Sandbag Burpee
14 Jump Overs
12 Sandbag Burpee
12 Jump Overs....
Decrease by 2 reps each time until...
2 Sandbag Burpee
2 Jump Overs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.
Score: Total Time
Goal: Under 18 Min
***Note on RX+ Option - The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.
Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.
These Sandbag Burpees can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the bag from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand 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 Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs or even reverse lunges.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.