TUESDAY 07/16/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: SUNS OUT GUNS OUT
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Lower Back Relase, Hip Flexors/Psoas Stretch
PROGRAM B
WARM UP
Full Body Simple Warm up
WORKOUT
Death By EMOM
(Every Minute on the Minute for as long as you can keep up)
Min 1: 1 Hang Power Snatch + 5 Weighted Sit Ups
Min 2: 2 Hang Power Snatch + 5 Weighted Sit Ups
Min 3: 3 Hang Power Snatch + 5 Weighted Sit Ups
Min 4: 4 Hang Power Snatch + 5 Weighted Sit Ups
Min 5: 5 Hang Power Snatch + 5 Weighted Sit Ups
Keep adding 1 Power Snatch Every Minute and see how long you can last!
RX Men: 75#
RX Women: 55#
RX + Men: 95#+
RX + Women: 65#+
Score: Final MINUTE that you completed all of the work + any additional reps in the next minute
Goal: 10 Min +
NOTES:
Cut Off: 15 Min - Pick a weight that won't allow you to last this long! If you are moving it this easy - it's too light.
Okay so the goal is to make it 10 minutes or more but make sure you pick a weight that allows you to get to a MINIMUM of 8 minutes.
So ditch the weight for the sit ups if necessary.
Choose a weight your can do 5 sit ups easily in the first few rounds.
Choose a load on the hang power snatches you can perform at least 10 unbroken reps.
Cut off is 15 minutes MAX.
For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
You can do anything you want with your feet in the sit ups. Hold a dumbbell at your chest. Start with your shoulders on the ground and sit all the way up until your shoulders go past your hips. Of course - lower the weight if necessary to keep moving.
If you don't have a dumbbell, use a plate or any other object you can move with.
If weighted situps aren't happening do regular situps without the weight.
Mamas sub with deadbugs, ball slams or find more pregnant/postpartum substitutions in the description on Members Only!
PROGRAM A
WARM UP
Full Body Simple Warm up
WORKOUT
Death By EMOM
(Every Minute on the Minute for as long as you can keep up)
Min 1: 2 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 2: 4 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 3: 6 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 4: 8 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 5: 10 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Keep adding 2 Hang Dumbbell Snatches Every Minute and see how long you can last!
RX Men: 40# DB
RX Women: 25# DB
RX + Men: 50# DB
RX + Women: 35# DB
Score: Final MINUTE that you completed all of the work + any additional reps in the next minute
Goal: 9 Min +
NOTES:
Okay so the goal is to make it 9 minutes or more but make sure you pick a weight that allows you to get to a MINIMUM of 8 minutes.
So ditch the weight for the sit ups if necessary.
Choose a weight your can do 5 sit ups easily in the first few rounds.
Choose a load on the hang power snatches you can perform at least 16 unbroken alternating reps.
Cut off is 15 minutes MAX.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so in the 6th minute for example, you will be doing 12 reps which is 6 with each arm.
You can do anything you want with your feet in the sit ups. Hold one dumbbell at your chest. Start with your shoulders on the ground and sit all the way up until your shoulders go past your hips. Of course - lower the weight if necessary to keep moving.
If you need something lighter than the dumbbells you have, use a plate or any object you can move with.
If weighted situps aren't happening do regular situps without the weight.
Mamas sub with deadbugs, ball slams or find more pregnant/postpartum substitutions in the description on Members Only!
HANG DUMBBELL SNATCH -
Focus on your posture and maintaning a neutral spine throughout the enitre movements. If you find that you are coning in your belly or over extending in your lower back in the overhead position feel free to sub shoulder height kettle bell swings.
SIT UPS -
This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.