SATURDAY 01/04/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | PIRIFORMIS/SCIATICA
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups
8 Devil Press
8 Toes to Bar / V-Ups...
All of the way to...
1 Devil Press
1 Toes to Bar / V-Up
RX Men: 40# DBs
RX Women: 25# DBs
RX Men: 50# DBs
RX Women: 35# DBs
Score: Total Time
Goal: Under 10 Min
This one is a sprint....get in and out... and on with your day!
Choose a load you think you can go unbroken the whole way. Consider breaking up the toes to bar into a couple sets to save your grip.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Burpee
10 Power Snatch
10 Toes to Bar / V-Ups
9 Burpees
9 Power Snatch
9 Toes to Bar / V-Ups
8 Burpees
8 Power Snatch
8 Toes to Bar / V-Ups...
All of the way to...
1 Burpee
1 Power Snatch
1 Toes to Bar / V-Up
RX Men: 75-95#
RX Women: 55-65#
RX Men: 115#+
RX Women: 75#+
Score: Total Time
Goal: Under 14 Min
This one is a sprint....get in and out... and on with your day! Choose a load you think you can go unbroken the whole way. Consider breaking up the toes to bar into a couple sets to save your grip.
Burpees start standing. 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 with arms overhead!
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.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Sandbag Burpees
10 Toes to Bar / V-Ups
9 Sandbag Burpees
9 Toes to Bar / V-Ups
8 Sandbag Burpees
8 Toes to Bar / V-Ups...
All of the way to...
1 Sandbag Burpee
1 Toes to Bar / V-Up
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 10 Min
This one is a sprint....get in and out... and on with your day!
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
TEAM VERSION
WARM UP
Shoulder Warm Up
Barbell Clean Warm Up
WORKOUT
In Teams of 2 Complete:
10 Rounds EACH:
5 Devil Press
6 Toes to Bar / V-Ups
Partner 1 does 1 full round - then Partner 2 goes. Keep alternating until each have done 10 rounds!
RX Men: 40# DBs
RX Women: 25# DBs
RX Men: 50# DBs
RX Women: 35# DBs
Score: Total Time
Goal: Under 20 Min
You will have basically as much time to rest between rounds as you will spend working when it is your turn. So when it is your turn to go, go hard!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
TOES TO BAR - This movement and it's scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.