WEDNESDAY 03/25/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: COUCH STRETCH AND HAMSTRINGS
* 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
Box Jump Warm Up
WORKOUT
12 Min EMOM
(Every Min on Min for 12 Min)
6 Alternating Single Leg Deadlifts
4 Seated Box Jumps
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
RX+ Option: Take Single Leg Deadlift Reps up to 8 per Round.
Score: Just 12 if you did all 12 min without having to skip or modify anything. Put box jump height in comments.
Goal: Solid and safe movement. Quality over quantity. Challenge yourself on the box.
Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep!
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Remember 6 reps = 3 on each leg.
For the seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.
In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!
The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.
Be careful! No bloody shin pics PLEASE!!
If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. See the demo video for examples!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
12 Min EMOM
(Every Min on Min for 12 Min)
4 Heavy Deadlifts
4 Seated Box Jumps
No real RX or RX+ today because it is very personal for both movements. See below for suggestions to try in warm up.
Score: Enter weight used for deadlift. Put box jump height in comments.
Goal: Solid and safe movement, but heavy. Challenge yourself on the box.
Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.
There is quite a range as far as the deadlift loads go. You'll want to choose a load that feels very heavy but that you can do unbroken and without compromising your form. Very important to keep the spine neutral for these.
Most likely the loads will be somewhere between 105-155lbs for women and 155-225lbs for men. If you need to go lighter, by all means go lighter!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For seated box jumps, we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can to make that happen.
Root heels down about hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
Think of exploding UP and then pulling the knees up FAST!!
The box you jump onto should be 16-20" for Women and 20-24" for men. Go with a height that allows you to be explosive and get a good quality rep.
Be careful!
If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. See the demo video for examples!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
12 Min EMOM
(Every Min on Min for 12 Min)
4-6 Sandbag Over Shoulder
4 Seated Box Jumps
No real RX or RX+ today - use a sandbag that is heavy for you if you can - otherwise up the reps a bit to make it more challenging.
Men: 50-100#
Women: 25-80#
Score: Enter weight of sandbag. Put box height in comments.
Goal: Good times and challenge yourself on the box!
Today is all about good quality reps. Choose a load, rep count on the over-the-shoulders, and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.
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!!!
For seated box jumps, we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.
In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!
The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.
Be careful!
If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. See the demo video for examples!
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.