TUESDAY 01/14/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS AND HIP FLEXORS/PSOAS
PROGRAM A
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
Workout
10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs
RX Men: 40# DBs (30-40# Sit Up)
RX Women: 25# DBs (15-25# Sit Up)
RX+ Men: 50# DBs+ (30-40# Sit Up)
RX+ Women: 35# DBs+ (15-25# Sit Up)
Score: Total Time to Complete
Goal: Under 14 Min
Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.
Both weighted sit ups and shoot throughs = RX.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep."
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, use a lighter weight or do regular situps without the weight.
For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.
Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.
If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!
Some great mamas subs for this would be Russian kettlebell swings or ball slams.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
10 Rounds
6 Barbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs
RX Men: 95# (30-40# Sit Up)
RX Women: 65# DBs (15-25# Sit Up)
RX+ Men: 115#+ (30-40# Sit Up)
RX+ Women: 75#+ (15-25# Sit Up)
Score: Total Time to Complete
Goal: Under 14 Min
Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.
Both weighted sit ups and shoot throughs = RX.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, do regular situps without the weight.
For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.
Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.
If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!
Some great mamas subs for this would be Russian kettlebell swings or ball slams.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
Workout
10 Rounds
4-6 Sandbag Over the Shoulder
8 Weighted Sit Ups - or - 8 Shoot Throughs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Sit Ups:
Men: 30-40#
Women: 15-25#
Score: Total Time to Complete
Goal: Under 14 Min
Set yourself up with over the shoulder rep targets and sit up/shoot through variations that allow for about a round a minute.
Choose number of sandbag over shoulder depending on how heavy your sandbag or d-ball is!
Both weighted sit ups and shoot throughs = RX.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, do regular situps without the weight.
For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.
Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.
If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!
Some great mamas subs for this would be Russian kettlebell swings or ball slams.
DB POWER CLEANS - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk (See BIRTHFIT YOUTUBE Library for demos)
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.