TUESDAY 08/04/2020
JACKIE - Miranda's Challenge Choice + SP Monday Re-Test
This is Miranda's favorite workout. SO - for her CHALLENGE choice to kick off the challenge - we are ALL going to do it! We have actually done this workout before. We did it at the beginning and end of the Julian vs Miranda Challenge in 2018 and 2019.
If you are doing the challenge - you will definitely want to log a score for this one - as there will be points for re-testing it at the end of the month. (Pro-tip - we are all re-testing it in the programming, challenge or not, so at least WRITE DOWN what you you got!)
Previous Dates: 08/22/2017 - 08/07/2018 - 08/30/2018 - 08/05/2019 - 08/30/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, QUADS/ITBAND
* 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
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
DUMBBELL JACKIE (For Time)
Run 800 Meters
50 DB Thrusters
30 Pull Ups
RX Men: 25-30# DBs
RX Women: 15-20# DBs
Goal Time - Around 10 Min or less!
The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!
For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!
Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!
For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
WORKOUT
BARBELL JACKIE (For Time)
Run 800 Meters
50 Thrusters
30 Pull Ups
RX Men: 45#
RX Women: 35-45#
Goal Time - Around 10 Min or less!
The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!
For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!
Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!
For the 800m run, you're working with around 4:00 give or take a minute. Shorten the distance if you feel like this will take more than 5 minutes. If unable to run due to space or weather purposes - go with 4 minutes of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
PROGRAM C
WARM UP
Squat Warm Up
Pull Up Warm Up
WORKOUT
ROW/BIKE JACKIE (For Time)
1000m Row
50 Thrusters, 45#
30 Pull-ups
Goal time is under 10 min!
The idea with this one is to go fast. So, dig deep and really push the pace on all three movements!
For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!
Bike option: 60 Calories for men and 40 Calories for women.
Women may use a women's 35# bar if you have one available. (This is still RX)
Choose a pull up variation that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!
The row should be around 4-5 minutes. If you think you'll go longer than 6 minutes, consider shortening the distance to 800m.
Avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.
For the thruster reps you will have the bar on the shoulders. Place your feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down, chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move your face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
GOBLET SQUATS OR 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.
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.