THURSDAY 06/27/2019

June 23, 2019 MIranda Alcaraz

#blamemiranda HA HA!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST:
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Quads/IT
Post: Sciatica/Piriformis, Posterior Chain Release

PROGRAM B

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

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

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

For Time

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

PROGRAM A

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

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

Dumbbell Shoulder Warm Up

WORKOUT

FOR TIME

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps DB Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 25 Burpees Each time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the lungesters, you will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up as you perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

You can always modify to a single dumbbell held with both hands at the collarbone like a bowtie.

PROGRAM C

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

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

Dumbbell Shoulder Warm Up

WORKOUT

For Time

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Sandbag Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

No RX weight on Sandbags, but just adjust the number from 60 if your bag won't allow you to get at least 8 lungesters per round

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MOVEMENT TIP

All right, guys, it's lungester day. I think that the sandbag lungester is by far my favorite. I would highly suggest, even if you've never done the shoulder to shoulder thrusters, or anything like that, you try it with the lungester because especially on the lunges it allows you to keep your chest up a little bit more, you're going to be able to breathe better after those burpees.

You're going to want to get the bag on your shoulder, make sure that your hands are still underneath it, okay, and that half the bag is in front of you and half is behind, that it's pretty even. Then you're going to lunge, and lunge. Still use your legs. Pop it up off your shoulder. Absorb the landing before you go into your next rep.

Practice it a couple times in the warmup, but it's a much easier, I think, way to do the lungester, if you do it with a sandbag.

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