WEDNESDAY 06/10/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
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: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, SHOULDER FLOW
* 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
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds
Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.
Set yourself up for 60-90 second rounds.
For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.
Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
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.
Push Jerks start the same way as the push press. When the DBs pop off the shoulders, punch your arms overhead as you drive your body under. So, you'll receive the DBs overhead in a partial squat. Stand up all the way to complete the rep.
PROGRAM B
WARM UP
Box Jump Warm Up
Overhead Warm Up
WORKOUT
10 min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds
Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.
Set yourself up for 60-90 second rounds.
For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.
Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
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.
Push Jerks start the same way as the push press. When the bar pops off the shoulders, punch your arms overhead as you drive your body under the bar. So, you'll receive it overhead in a partial squat. Stand up all the way to complete the rep.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.
JERK/PRESS - Focus on proper alignment of your pelvis and keeping a neutral spine. If you find yourself over extending in your back or coning in your belly sub less weight, dumbbells instead of the barbell, Strict Press, Seated Strict Press, or even Front Raises.