TUESDAY 07/02/2019
First of all - #blamejeb
Second - read the instructions on this one it's 3 times through the WHOLE thing...3 Rounds of 3 Rounds + 3 Rounds!! You'll see...
Third - HAPPY BIRTHDAY RACHAEL!!!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Shoulder Stretch, Chest Opener
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press
Then
3 rounds of:
12 Push Ups
8 Hang Power Snatches
RX Men: 75#
RX Women: 55#
RX Plus Men: 95+#
RX Plus Women: 65+#
Score: Total Time
Goal: 24 Min
NOTES:
Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches
12 push ups/8 HP Snatches
Then you do that whole thing two more times!
It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.
For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
Keep your body super tight on the push ups. Modify to knees or elevated if you need to.
For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet under the hips, heels down. Arms 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 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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Push Press
Then
3 rounds of:
12 Push Ups
16 Alternating Dumbbell Snatches
RX Men: 40# DB
RX Women: 25# DB
RX Plus Men: 50+# DB
RX Plus Women: 35+# DB
Score: TOTAL Time
Goal: 24 Min or Less!
NOTES:
Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/16 DB snatches
12 push ups/16 DB snatches
12 push ups/16 DB snatches
Then you do that whole thing two more times!
It's a lot of reps and you want to keep moving so make sure you choose load and movement variations that allow for minimal breaks, like maybe 2 sets.
For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
The push press starts with a dumbbell in each hand at the shoulders. Feet between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the push up keep everything tight. No sagging hips or snaking.
Keep your elbows close to the body as you lower your chest and thighs to the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Feel free to go from the knees or elevate the hands.
The DB power snatch starts with it on the ground between your feet with heels down. Think chest up, arm straight, hips back. Drive heels down, stand up fast. Keep the DB close to your body, elbow high and outside, then punch your arm to the sky. Stand to finish. Alternate hands with each rep. So for each set of 16 you end up doing 8 per side.
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
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
WORKOUT
3 TOTAL Rounds:
3 Rounds of:
8 Pull Ups
12 Side to Side Sandbag Push Press
Then
3 rounds of:
12 Push Ups
8 Sandbag Over Shoulder
No RX or RX+ - Use the Bag You've Got!
Score: Total Time
Goal: 24 Min
NOTES:
Okay so for this is what it looks like:
8 pull ups/12 push press
8 pull ups/12 push press
8 pull ups/12 push press
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder
12 push ups/8 SB over shoulder
Then you do that whole thing two more times!
For heavier bags you may decrease reps to allow for minimal breaks on the sandbag movements.
For the pull ups you may do strict (lower the reps to complete in 2 sets), Kipping/butterfly, jumping, ring/trx row.
You may also do a row with the bar in the rack OR do a bent over row. You may do banded pull ups but keep it controlled, don't use the bounce!
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
For the side to side push press, start with the bag on one shoulder. Dip your hip and keep your chest up.
Stand up hard and fast. Pop the sandbag off of the shoulder over your head and onto the other shoulder. You may bend your knees slightly to absorb the impact of the bag. Stand up to complete the rep.
Keep you body super tight on the push ups. Feel free to modify to the knees or elevated if you need to.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!