THURSDAY 07/11/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: amstrings, Stress Relief
PROGRAM B
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
1 Min Max Double Unders
1 Min Max Hang Power Snatch
1 Min Rest
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX + Women: 65#
Score: Total Reps of BOTH combined
Goal: 200 Reps (Think 30 Dubs and 10 Hang Power Snatches min)
NOTES:
Even though this is only 10 minutes of work, it is a LOT of reps!
This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.
The goal is 10 snatches per minute, which should be pretty doable. Choose a load that you can complete the reps in at most 3 sets.
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.
PROGRAM A
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
1 Min Max Double Unders
1 Min Max KB/DB Swings
1 Min Rest
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round
Score: Total Reps of BOTH combined
Goal: 250 Reps (Think 30 Dubs and 20 Swings min)
NOTES:
Even though this is only 10 minutes of work, it is a LOT of reps! This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.
The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If going overhead is not feeling comfortable for any reason, just swing to eye level.
PROGRAM C
WARM UP
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
1 Min Max Cal Bike/Row
1 Min Max KB/DB Swings
1 Min Rest
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round
**Can also do the snatches from Program B if you want!
Score: Total Reps of BOTH combined
Goal: 150-175 Reps (Think 15/10 cals and 20 Swings min)
NOTES:
The workout contains 10 minutes of work with a fair amount of built in rest. So make those 2 minutes of work each round count!
Now, that being said, you definitely don't want to blow up on the bike or row to the point you are unable to do your swings. Pick a calorie or distance target that is sustainable.
For the bike, allow your arms and legs to work together so as you drive the pedal forward and down you actively push one handle forward and pull the other back.
If you choose to row, think powerful pull and slow return.
The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If going overhead is not feeling comfortable for any reason, just swing to eye level.
Double/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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.
KB SWING -
If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!