FRIDAY 06/28/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Lower Back Release, 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
WORKOUT
10 Min EMOM
(Every Min on the Min for 10 Min)
5 Deadlifts
2 Wall Walks
(Both on Same Minute)
No RX or RX+ Weight - You pick the weight that is challenging for you and put it as your score.
RX+: 3 Wall Walks
Score: Weight Used for Deadlifts
Goal: Choose a Weight That You Can Do Unbroken Sets of 5, but Will Challenge You.
NOTES:
If you want to go a little heavier, here is your chance. Try to stay with a load that you can still do unbroken and don't give yourself permission to default to a bad position in the later rounds.
On the other hand, if you are not super comfortable with heavy deadlifts, feel free to increase the reps to 7 or 8 and keep the load a little more moderate.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the wall walk, start in the bottom of a push up with the feet against the wall. Start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then, walk your hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If not super comfortable with full wall walks - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box, start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. Walk your hands back out.
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
10 Min EMOM
(Every Min on the Min for 10 Min)
8 Single Leg Deadlifts (Alternating)
2 Wall Walks
(Both on Same Minute)
RX Men: 40# DBs (One in Each Hand)
RX Women: 25# DBs (One in Each Hand)
RX + Men: 50# DBs (One in Each Hand)
RX + Women: 35# DBs (One in Each Hand)
RX+ Option: 3 Wall Walks
Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!
NOTES:
Even though there is a fair amount of work to get through in each minute, stay focused on smooth, controlled movement so you can maintain your balance.
The goal is to get through all 10 rounds (or super close to it) so feel free to modify to a single dumbbell if you need to.
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Shift your weight into the other foot and repeat. For 8 alternating deadlifts, you will do 4 reps on each leg.
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
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
10 Min EMOM
(Every Min on the Min for 10 Min)
5 Sandbag Over Shoulder
2 Wall Walks
(Both on Same Minute)
No RX or RX+ on the Sandbag. Use What You've Got and Raise or Lower Reps to Make it Challenging!
RX+ Option: 3 Wall Walks
Score: Just Put Rounds Completed - So 10 if You Finish all 10 Min with All of the Work.
Goal: Challenge Yourself!
NOTES:
Try to make it all 10 minutes! This will likely be a grind. You should have about 20 seconds each round (for at least the first 5 rounds) to take a few deep breaths and get set for the next minute. Use that time to just focus on the next minute ahead.
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!!!
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
All right, guys. Today's tip is going to be on the Wall Walk. I'm pretty sure I've done this one before, but as we keep getting more and more people doing Wall Walks and you guys are getting more comfortable with doing them, I want to talk about proper positioning of what helps a lot for the Wall Walk.
A lot of times I see people really pushing with their arms wide. Get your hand placement as close as you can. Watch as I do one rep, keeping it really close. That's going to put me in a way more stabilized position. It won't fatigue me as much as if I were to go a little bit wider.
Start practicing that in the warmup and just anytime after this workout, but closer positioning gets you in a better pressing power. Have fun.