THURSDAY 03/19/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE OR DECOMPRESSION SEQUENCE
* 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
Full Body Simple Warm Up
WORKOUT
5 Rounds
30 Kettlebell/Dumbbell Swings
15 Dumbbell Push Press
10 Toes to Bar / 15 V-Ups
RX Men: 50-55# KB/DB (for swings) - 40-50# DBs (for push press)
RX Women: 30-35# KB/DB (for swings) - 25-35# DBs (for push press)
RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.
Score: Total Time
Goal: Under 15 Min
This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to be broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
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
5 Rounds
15 Hang Power Snatch
15 Push Press
10 Toes to Bar / 15 V-Ups
RX Men: 75-95#
RX Women: 55-65#
RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.
Score: Total Time
Goal: Under 15 Min
This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to broken up. Choose a load on the hang power snatch/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
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
5 Rounds
20 Sandbag Hang to Overhead
15 Sandbag Push Press
10 Toes to Bar / 15 Supine Sandbag Toe Touches
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.
Score: Total Time
Goal: Under 15 Min
This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to be broken up. Choose a load on the hang to overhead/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!
Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
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!
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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).
TOES TO BAR - This movement and it's scaled version of Knee Raises 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.