FRIDAY 10/04/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Sciatica/Piriformis, Chest Opener
PROGRAM A
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Workout
2 Rounds
50 Step Up Overs
30 Strict Pull Ups or Supine Bar/Ring Row
Every 2 Min (not including at the very beginning):
25 Double Unders
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs /
RX+ Women: 35# DBs
RX+ Option (for those great at double unders): 35 Double Unders each time.
Score: Total Time to Complete
Goal: Under 20 Min
So the way this works is you will NOT do double unders when the clock starts - but you will do double unders every 2 min after that. The number of double unders chosen should not take more than 30 seconds so lower to 20 or even 15 if necessary. Otherwise you may switch to dumbbell hop overs!
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. Ideally, you are alternating your stepping leg so for the 50 it ends up being 25 on each leg.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all the way down to nothing if you need to!
Pull up options should be: strict, banded strict, supine (parallel to the ground) ring/trx rows or bar in rack rows, feet on ground ring/trx or bar in rack rows. Or if all else fails - bent over rows. Shouldn't be busting out sets of more than like 10 - or even 5 once fatigued. Choose something challenging.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Workout
2 Rounds
50 Barbell Step Up (Alternating)
30 Strict Pull Ups or Supine Bar/Ring Row
Every 2 Min (not including at the very beginning):
25 Double Unders
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115#
RX+ Women: 65-75#
RX+ Option (for those great at double unders): 35 Double Unders each time.
Score: Total Time to Complete
Goal: Under 20 Min
So the way this works is you will NOT do double unders when the clock starts - but you will do double unders every 2 min after that. The number of double unders chosen should not take more than 30 seconds so lower to 20 or even 15 if necessary. Otherwise you may switch to dumbbell hop overs!
For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 50 you end up doing 25 per side.
Nothing to step up to? Sub with alternating step-back lunges!
Pull up options should be: strict, banded strict, supine (parallel to the ground) ring/trx rows or bar in rack rows, feet on ground ring/trx or bar in rack rows. Or if all else fails - bent over rows. Shouldn't be busting out sets of more than like 10 - or even 5 once fatigued. Choose something challenging.
STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.
Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.