THURSDAY 04/30/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, SCIATICA/PIRIFORMIS
* 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
Squat Warm Up
WORKOUT
8 Rounds
8 Dumbbell Push Jerks
24 Air Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time
Goal: 10-16 Min
The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.
The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!
Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.
As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM B
WARM UP
Overhead Warm Up
Squat Warm Up
WORKOUT
8 Rounds
8 Push Jerks
24 Air Squats
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Score: Total Time
Goal: 10-16 Min
The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.
The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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.
AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.