WEDNESDAY 07/10/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Couch Stretch
Post: Chest Opener, Sciatica/Piriformis
PROGRAM B
WARM UP
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
Overhead Warm Up
1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk
WORKOUT
20 Min EMOM
Min 1: 1 Wall Walk + 3 Jerks
Min 2: 5 Back Squats + 10 Wall Balls
Score: Weight Used
Goal: Challenge yourself but get all 20 min completed
NOTES:
To complete the reps in under a minute, you'll need to go unbroken so choose loads that allow for that even in those later rounds! Keep in mind the time it will take for transitions and set up for the lifts. If no rack, switch to front squats.
Wall Walks - Start in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press up then walk your hands back toward the wall. Keep your belly tight and do not overarch your back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Push Jerk - Bar on shoulders, elbow high. Feet hip width apart. Dip the hip slightly, knees track forward and out. Stand up FAST. As the bar pops off the shoulder, punch your arms overhead. Bend your knees to push yourself under the bar, feet might shift to shoulder width apart. With arms straight and active shoulders, stand up tall.
Absorb the bar back to your shoulders with knees bent and elbows up.
Back squats - set the bar on your shoulders behind your head. Keep a neutral spine at all times, so chest up, belly tight. With heels down, send your hips back and lower butt below knees. Lead with the chest to stand up tall.
Same squat mechanics for wall balls. Hold the ball at your chest with elbows in and squat. Drive out of the bottom fast and throw the ball up to a 9-10' target. Catch the ball first, then lower for the next rep. If low ceilings or no ball, sub a light DB thruster.
PROGRAM A
WARM UP
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
20 Min EMOM
Min 1: 1 Wall Walk + 6 DB Jerks
Min 2: 10 DB Squats + 10 Wall Balls
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX + Women: 35# DBs+
RX+ Option: 2 Wall Walks
Score: Minutes where you complete all of the work in the minute window.
Goal: Challenge yourself but get all 20 min completed
NOTES:
Just breath, stay tight and move!
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up, toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
Push Jerks start with DBs on the shoulders, elbows in front. Feet are under your hips with heels down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand tall.
When lowering, absorb with the knees and keep elbows up.
Set up for the squats with DBs on your shoulders. Feet shoulder width apart, heels down, belly tight. Send your butt back and down and push your knees out. Get your butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
Same squat stance for wall balls. Hold the ball at your chest with the elbows tucked in. Lower into a squat then drive your feet into the floor to stand and throw the ball up to the wall. You can also sub light thrusters if you need to.
PROGRAM C
WARM UP
Dumbbell Shoulder Warm Up
10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
WORKOUT
Glory Days Version
20 Min EMOM
Min 1: 20 Foot Handstand Walk + 3 Jerks
Min 2: 5 Back Squats + 10 Pistols (Alternating)
RX Men: 135#-155#
RX Women: 85#-105#
RX+ Men: 185#+
RX+ Women: 125#+
Score: Minutes where you complete all of the work in the minute window.
Goal: Challenge yourself but get all 20 min completed
NOTES:
Okay you maniacs, if you are attempting this version you most likely already know what these movements are so focus on doing them WELL.
Feel free to shorten the distance on the HS walk or just attempt for 15-20 seconds.
When you kick up for the handstand keep your belly tight and avoid overarching your spine. Push into the floor with your standing arm as you step with the other one. Keep tipping your feet slightly over your shoulders to continue forward movement.
Push Jerk - Bar on shoulders, elbow high. Feet hip width apart. Dip the hip slightly, knees track forward and out. Stand up FAST. As the bar pops off the shoulder, punch your arms overhead. Bend your knees to push yourself under the bar, feet might shift to shoulder width apart. With arms straight and active shoulders, stand up tall.
Absorb the bar back to your shoulders with knees bent and elbows up.
Back squats - set the bar on your shoulders behind your head. Keep a neutral spine at all times, so chest up, belly tight. With heels down, send your hips back and lower butt below knees. Lead with the chest to stand up tall.
Pistols - shift your weight into one foot and float the other out in front of you. Keep your weight in the heel, belly tight and chest up as you send your hips back to lower into the bottom. Keep your knee in line with your toes, drive you heel into the floor and lead with the chest to stand then repeat on the other leg.
WALL WALKS -
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please consider subbing: Inchworms, Box/Pike Walk outs, Shoulder Taps, or Bear Crawls
JERK/PRESS -
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
WALL BALL -
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball