SATURDAY 07/13/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Chest Opener, Cool Down Flow
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
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
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 REPSGreat if you are doing the Toe to Bar option!
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 Push Press
8 V-Ups/Toes to Bar
24 Bodyweight Lunges (Alternating)
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115#
RX+ Women: 75-85#
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+
NOTES:
For this workout shoot for roughly 2 minutes per round.
Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.
Remember the lunges are unweighted!
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
Keep elbows forward and up when lowering to avoid crashing on to your collarbone.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.
Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.
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 REPSGreat if you are doing the Toe to Bar option!
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
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 DB Push Press
8 V-Ups/Toes to Bar
24 Bodyweight Lunges (Alternating)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs +
RX+ Women: 35# DBs+
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+
NOTES:
For this workout shoot for roughly 2 minutes per round.
Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.
Remember the lunges are unweighted!
For the push press you will have a dumbbell in each hand at the shoulders. 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 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.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.
Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each 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 REPSGreat if you are doing the Toe to Bar option!
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
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 Sandbag Push Press
8 Supine Sandbag Toe Touches
24 Bodyweight Lunges (Alternating)
No RX or RX+ on bag weight - use what you've got and alter numbers if needed to reach goal rounds!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+
NOTES:
For this workout shoot for roughly 2 minutes per round.
Push Presses and Toe Touches do not need to be unbroken but choose a variation that is sustainable for 20 minutes.
Remember the lunges are unweighted!
Push Presses can be regular or side to side. Either you will have your sandbag on the biceps with the elbows high or loaded on to one shoulder.
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. For traditional version, pop the sandbag off the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For side to side, pop the bag off the shoulder, extend the arms overhead and lower the bag down onto the other shoulder.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
For subs for the Supine Toe Touches you can use Knee-Ups, V-ups, or regular sit-ups. For the mamas, try ball slams or deadbugs.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.
TEAM VERSION
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
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
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 REPSGreat if you are doing the Toe to Bar option!
WORKOUT
Team of 2 Complete
10 Rounds Each
5 V-Ups/Toes to Bar
10 Push Press
16 Bodyweight Lunges (Alternating)
These are performed as You Go - I Go Rounds
Partner A does one full round
then
Partner B Goes
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115#
RX+ Women: 75-85#
Score: Total Time for both teammates to complete 10 Rounds
Goal: Under 30 Min
NOTES:
As always you an sub equipment options from A, or C as well!Push to go all out when it's your turn since you get to rest!
Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.
Remember the lunges are unweighted!
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
Keep elbows forward and up when lowering to avoid crashing on to your collarbone.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.
Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.
DB PUSH 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.
TOES TO BAR/V-UPS -
This movement and it's scaled version of Knee Raises 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 (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.
REVERSE LUNGE -
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.