FRIDAY 01/31/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: THORACIC SPINE RELEASE AND LOWER BACK RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Shoulder Warm Up
Full Body Simple Warm Up
Workout
40 Alternating Dumbbell Shoulder Press
40 Alternating Dumbbell Step Ups
30 Alternating Dumbbell Shoulder Press
30 Alternating Dumbbell Step Ups
20 Alternating Dumbbell Shoulder Press
20 Alternating Dumbbell Step Ups
10 Alternating Dumbbell Shoulder Press
10 Alternating Dumbbell Step Ups
RX Men: 40# DBs
RX Women: 20-25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Step up height suggestion:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
These are some big sets up front so don't burn yourself out. Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.
Step ups are holding a dumbbell in each hand in the farmer position.
For the alternating shoulder press, start with a dumbbell in each hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder and repeat on the other side. Each single arm press is one rep.
For these step ups, hold the dumbbells at your waist. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM B
WARM UP
Shoulder Warm Up
Full Body Simple Warm Up
Workout
40 Barbell Shoulder Press
40 Alternating Barbell Back Rack Step Ups
30 Barbell Shoulder Press
30 Alternating Barbell Back Rack Step Ups
20 Barbell Shoulder Press
20 Alternating Barbell Back Rack Step Ups
10 Barbell Shoulder Press
10 Alternating Barbell Back Rack Step Ups
RX Men: 75-95#
RX Women: 45-55#
RX+ Men: 115#
RX+ Women: 65#
Step up height suggestion:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
These are some big sets up front so don't burn yourself out. Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
For the step ups you will have the barbell on your back. Choose a height you can step up on without leaning forward. Kep your chest up and belly tight at all times!
You can also switch to lunges if you need to.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 40 you end up doing 20 per side.
PROGRAM C
WARM UP
Shoulder Warm Up
Full Body Simple Warm Up
Workout
40 Seated Sandbag Shoulder Press
40 Alternating Sandbag Step Ups
30 Seated Sandbag Shoulder Press
30 Alternating Sandbag Step Ups
20 Seated Sandbag Shoulder Press
20 Alternating Sandbag Step Ups
10 Seated Sandbag Shoulder Press
10 Alternating Sandbag Step Ups
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Step up height suggestion:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
These are some big sets up front so don't burn yourself out. Break them up into small manageable sets and short rest periods. Choose a load on the presses you can do sets of 7-10 at the beginning. You may have to break more frequently toward the end.
For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.
Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
For the sandbag step-ups. Choose a height you can step up to without leaning too far forward.
You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
If the step ups aren't happening even at a lower height, you might check out the DB version (Program A) or switch to sandbag lunges.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat