WEDNESDAY 05/15/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Spine Strengthening
Post: Hamstrings, Lower Back Release
PROGRAM B
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
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
4 Rounds
20 Pull Ups
15 Power Snatch
40 DB Hop Overs
RX Men: 75#
RX Women: 55#
RX+ Men: 95# and 5 Rounds if you can make the time
RX + Women: 65# and 5 Rounds if you can make the time
You must finish first 4 rounds in Under 18 Min to do 5th Round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This is one of those workouts where you have to earn your RX+.
Make sure to choose a weight and a style of pull ups that will allow you to keep moving. And YES - dumbbell hop overs are actually the prescribed workout today. You are welcome to choose double unders instead - or if the dumbbell is too high (or you don't have one) - jump over something lower or more safe. But the lateral jump overs are what we would love to see!
For this workout Kipping/Butterfly will be great options with the volume. Strict is totally fine, but know yourself and your limitations. If choosing strict, be sure to choose a number that you are able to do in 3-4 sets each time. Subs for pull-ups could include, banded, ring rows, bent over DB/BB rows, or t-bar rows with a BB set low on a squat rack.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
For the DB hop overs, you will hop side to side over the DBs. Be sure you are leaving with both feet off the ground at the same time, landing , re-loading and jumping again. If jumping isn't an option for you today, think of a low step up to saw a stair, or a low stack of plates.
You're welcome to do single or double unders.
PROGRAM A
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
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
4 Rounds
20 Pull Ups
30 DB Snatch (Alternating)
40 DB Hop Overs
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB and 5 Rounds if you can make the time
RX + Women: 35# DB and 5 Rounds if you can make the time
You must finish first 4 rounds in Under 18 Min to do 5th Round.
Score: Total Time
Goal: Under 24 Min
NOTES:
This is one of those workouts where you have to earn your RX+. Make sure to choose a weight and a style of pull ups that will allow you to keep moving. And YES - dumbbell hop overs are actually the prescribed workout today. You are welcome to choose double unders instead - or if the dumbbell is too high - jump over something lower or more safe. But the lateral jump overs are what we would love to see!
For this workout Kipping/Butterfly will be great options with the volume. Strict is totally fine, but know yourself and your limitations. If choosing strict, be sure to choose a number that you are able to do in 3-4 sets each time. Subs for pull-ups could include, banded, ring rows, bent over DB/BB rows, or t-bar rows with a BB set low on a squat rack.
For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Subs for the DB power snatch would be to lower the weight for this workout.
For the DB hop overs, you will hop side to side over the DBs. Be sure you are leaving with both feet off the ground at the same time, landing , re-loading and jumping again. If jumping isn't an option for you today, think of a low step up to saw a stair, or a low stack of plates.
You're welcome to do single or double unders - but hop overs are RX for this workout!
PROGRAM C
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
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
4 Rounds
3-5 Bar or Ring Muscle Ups
30 DB Snatch (Alternating)
40 DB Hop Overs
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB and 5 Rounds if you can make the time
RX + Women: 35# DB and 5 Rounds if you can make the time
You must finish first 4 rounds in Under 18 Min to do 5th Round.
(You can also do barbell option with this version also!)
Score: Total Time
Goal: Under 24 Min
NOTES:
This is one of those workouts where you have to earn your RX+. Make sure to choose a weight and number or scale for the muscle ups that will allow you to keep moving. And YES - dumbbell hop overs are actually the prescribed workout today. You are welcome to choose double unders instead - or if the dumbbell is too high - jump over something lower or more safe. But the lateral jump overs are what we would love to see!
For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Subs for the DB power snatch would be to lower the weight for this workout.
Options for muscle ups: Bar/Ring with be RX+. Subs could be any of the following. jumping, banded, feet on box transitions, or even feet on floor transitions. Choose something challenging that will force you to use a strong pull and good form, but will allow you to complete the reps in under 90 seconds each round.
You're welcome to do single or double unders - but hop overs are RX for this workout!