SATURDAY 05/04/2019
#blamejulian again.
ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Shoulder Stretch, Warm Up
Post: Sciatica/Piriformis, Chest Opener, Pigeon
PROGRAM B
WARM UP
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
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
WORKOUT
For Time:
10 Lungesters
7 Pull Ups
9 Lungesters
7 Pull Ups
8 Lungesters
7 Pull Ups
7 Lungesters
7 Pull Ups
6 Lungesters
7 Pull Ups
5 Lungesters
7 Pull Ups
4 Lungesters
7 Pull Ups
3 Lungesters
7 Pull Ups
2 Lungesters
7 Pull Ups
1 Lungester
(No Pull Ups after final Lungester)
RX Men: 95#
RX Women: 65#
RX+ Men: 115#
RX+ Women:115#
**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.
Score: Total Time
Goal: Good times, dont die. - Julian
NOTES:
Seriously - we gotta get this guy under control.
For the lungesters you will get the bar on the shoulders with the elbows in front. We prefer the lunges for these to be reverse stepping if possible. 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. 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.
For the pull-ups, consider each set a new round, the most you'll be doing each round is 7. You're going to want to pick a pull-up variation that allows you to break as little as possible.
Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell t-bar row. You could also do bent over DB rows as well. Jumping is also an option, but not the best in a workout with so much leg in it already.
Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.
PROGRAM A
WARM UP
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
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
WORKOUT
For Time:
10 DB Lungesters
7 Pull Ups
9 DB Lungesters
7 Pull Ups
8 DB Lungesters
7 Pull Ups
7 DB Lungesters
7 Pull Ups
6 DB Lungesters
7 Pull Ups
5 DB Lungesters
7 Pull Ups
4 DB Lungesters
7 Pull Ups
3 DB Lungesters
7 Pull Ups
2 DB Lungesters
7 Pull Ups
1 DB Lungester
(No Pull Ups after final Lungester)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.
Score: Total Time
Goal: Good times, dont die. - Julian
NOTES:
Seriously - we gotta get this guy under control.
You will get the dumbbells on the shoulders with the elbows in front. We prefer a reverse stepping lunge if possible. 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. 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!
For the pull-ups, consider each set a new round, the most you'll be doing each round is 7. You're going to want to pick a pull-up variation that allows you to break as little as possible.
Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell bent over row. Jumping pull ups are an option - but not the best when the workout has this much leg in it already!
You could also do bent over DB rows as well.
Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.
PROGRAM C
WARM UP
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
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
WORKOUT
For Time:
10 Sandbag Lungesters
7 Pull Ups
9 Sandbag Lungesters
7 Pull Ups
8 Sandbag Lungesters
7 Pull Ups
7 Sandbag Lungesters
7 Pull Ups
6 Sandbag Lungesters
7 Pull Ups
5 Sandbag Lungesters
7 Pull Ups
4 Sandbag Lungesters
7 Pull Ups
3 Sandbag Lungesters
7 Pull Ups
2 Sandbag Lungesters
7 Pull Ups
1 Sandbag Lungester
(No Pull Ups after final Lungester)
No RX or RX+ - Just use what you've got
**Strict Pull Ups are still considered RX/RX+ - take the number down to 4-5.
**Gymnasty Option: Sub 7 Pull ups for 2-3 Bar or Ring Muscle Ups! (This can also be done with DB or BB Lungesters).
Score: Total Time
Goal: Good times, dont die. - Julian
NOTES:
Seriously - we gotta get this guy under control.
For the lungesters you will get the sandbag on the biceps with the elbows high. We prefer the lunges for these to be reverse stepping if possible. 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.
If you'd like you can do a side to side lungester, where you will press the sandbag up and over to one side for one rep and back to the other side for the following rep.
For the pull-ups, consider each set a new round, the most you'll be doing each round is 7. You're going to want to pick a pull-up variation that allows you to break as little as possible.
Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell t-bar row. You could also do bent over DB rows as well. Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.
If performing muscle ups, choose a number that can be done close to unbroken or unbroken. If you want to do jumping or banded muscle ups to get some practice- that is fine too.
TEAM VERSION
WARM UP
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
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
WORKOUT
In Teams of 2 Complete:
For Time:
110 Lungesters
Every Time you want to SWITCH - You EACH must do 5 Pull Ups
(No Pull Ups after final Lungester)
RX Men: 95# Bar / 40# DBs / Sandbag
RX Women: 65# / 25# DBs / Sandbag
RX+ Men: 115# / 50# DBs
RX+ Women:115# /35# DBs
**Strict Pull Ups are still considered RX/RX+ - take the number down to 3-4.
Score: Total Time
Goal: Good times, dont die. - Julian
NOTES:
Seriously - we gotta get this guy under control.
Prior to 3..2...1..GO! You need a plan. You and your partner need a game plan as far as how many reps each person will do before switching. If you think about it, you will have a lot of rest during this so, don't be afraid to push just a bit. Also, communication is key in all team and partner workouts, talk to each other, coach each other, cheer each other on.
For the lungesters you will get the bar on the shoulders with the elbows in front. We prefer the lunges to be reverse if possible. 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. 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.
For the pull-ups, consider each set a new round, the most you'll be doing each round is 5. You're going to want to pick a pull-up variation that allows you to break as little as possible.
Strict are fine, lower the reps down to 4-5 per round, unless you're a pull-up ninja and got 7 stricties in the bag each round.
You can use a band, trx row, or barbell t-bar row. Jumping is also an option, but not the best in a workout with so much leg in it already.
You could also do bent over DB/BB rows as well. Finally if those all aren't options, use a KB and do KB swings in place of pull-ups.
Breathe, it's going to be ok....maybe ;)