TUESDAY 05/14/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Shoulder Stretch,
Post: Cool Down Flow, Hips
PROGRAM A
WARM UP
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
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
WORKOUT
6 Rounds
2 Wall Walks
25 Wall Balls
RX Men: 20#ish Ball
RX Women: 14#ish Ball
RX+ Men/Women: Same Ball - 3 Wall Walks Per Round
Score: Total Time
Goal: Under 16 Min
NOTES:
Guys - for real - #blamejeb.
This one is a great and simple mover. The shoulders are going to be on fire - but of course your legs will too. Don't come out too hot!!
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.
For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!
When you catch it. Catch first and then squat. Wallball height is roughly 9'-10'.
REALLY focus on using your legs today - shoulders on fire!
For WB subs we prefer either a single heavy dumbbell or 2 light dumbbells/bar and do thrusters. For a single DB, hold it with both hands at the chest, for 2 DBs you'll hold one in each hand.
PROGRAM C
WARM UP
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
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
WORKOUT
6 Rounds
2 Wall Walks
15 Sandbag Thrusters
No RX or RX+ on this one. If your bag is super heavy - lower the reps to something that will allow you to keep under 16 min. If it's light you can even up them!
Score: Total Time
Goal: Under 16 Min
NOTES:
Guys - for real - #blamejeb.
This one is a great and simple mover. The shoulders are going to be on fire - but of course your legs will too. Don't come out too hot!!
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.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Keep the belly tight and chest up. Get the butt lower than the knees. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead
You are also able to do a side to side sandbag thruster as well. For this set-up and movement are the same, just you will rest the sandbag on either shoulder squat, perform thruster and press sandbag from one shoulder to the other before squatting again and repeating.