THURSDAY 07/16/2020
GRIZZ
This workout was originally posted on July 20, 2018, then again on July 15, 2019!
Post from that day:
"This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!"
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE OR COOL DOWN 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
Squat Warm Up
Pull Up Warm Up
WORKOUT
DUMBBELL "GRIZZ"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Thrusters
RX Men: 35-40# DBs
RX Women: 20-25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!
For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!
Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.
In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.
If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!
No pull up bar? For this workout you will sub bar facing burpees.
For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.
From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he DBs and biceps by the ears!
This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!
PROGRAM B
WARM UP
Squat Warm Up
Pull Up Warm Up
WORKOUT
BARBELL "GRIZZ"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Thrusters
RX Men: 75#
RX Women: 45#
RX+ Men: 95#
RX+ Women: 65#
Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!
For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!
Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.
In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.
If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!
No pull up bar? For this workout you will sub bar facing burpees.
For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.
From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with the bar locked out over head and over the middle of the body!
This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
GOBLET SQUATS/THRUSTERS - 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.
PUSH 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.