MONDAY 06/24/2019
Guys I went DEEP into the 2017 programming to find this week's retester! For those of you that were around back then - make sure and go back to check your score!
This workout was originally posted on 09/21/2017.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: SI Joint Release, Quads/IT Band
PROGRAM B
WARM UP
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
10 Rounds
7 Pull Ups
7 Push Jerks
7 Box Jump Overs
RX Men: 95# / 24" Box
RX Women: 65# / 20" Box
RX Plus Men: 115#+
RX Plus Women: 75#+
Goal time - 10-14 Min or less!
NOTES:
Choose a weight and type of pull up that will allow you to do the sets pretty unbroken!
Pull up options: strict, kipping, band, jumping, ring or bar rows
For the push jerks - these are pretty light so you may also do a push press, but the jerk with a press under will be more efficient over 70 reps!
Dip with the bar on the shoulder. Keep the heels down and chest up. Stand up fast and hard to drive power into the bar. Press the bar up as you press yourself down. Stand all the way up to finish each rep.
Box jump overs may be facing or lateral. Sub step ups if necessary for injury. But if you need to just lower the height in order to be able to jump based on your ability - do that!
If you don't have something to jump ON - find something to jump OVER!
PROGRAM A
WARM UP
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
10 Rounds
7 Pull Ups
7 DB Push Jerks
7 Box Jump Overs
RX Men: 40-45# DBs / 24" Box
RX Women: 25-30# DBs / 20" Box
RX Plus Men: 50#+ DBs
RX Plus Women: 35# + DBs
Goal time - 10-14 Min or less!
NOTES:
Choose a weight and type of pull up that will allow you to do the sets pretty unbroken!
Pull up options: strict, kipping, band, jumping, ring or bar rows
For the push jerks - these are pretty light so you may also do a push press, but the jerk with a press under will be more efficient over 70 reps!
Dip with the DBs on the shoulder. Keep the heels down and chest up. Stand up fast and hard to drive power into the weight. Press the DBs up as you press yourself down. Stand all the way up to finish each rep.
Box jump overs may be facing or lateral. Sub step ups if necessary for injury. But if you need to just lower the height in order to be able to jump based on your ability - do that!
If you don't have something to jump ON - find something to jump OVER!
All right, guys, so in today's workout we've got push jerks or, you can do a push-press, anything shoulder to over head really is fine, but a tip for that is, and this applies to the dumbbells but especially the barbell, is when you dip before you press the bar up, you want to make sure that your shoulder stays on top of your hip like that, as opposed to your shoulder coming forward, which is going to send you forward and you're going to do one of these ones. I know you guys have all done that before.
So, make sure when you dip, your shoulder stays on top of your hip and you can either do the push jerk, which I would recommend for 70 reps or, push-press.