THURSDAY 08/13/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
* 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
Total Body Dumbbell Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Single Arm Push Press Right
8 Single Arm Alternating Step Ups (Right Hand)
8 Single Arm Push Press Left
8 Single Arm Alternating Step Ups (Left Hand)
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB+
RX+ Women: 35# DB+
**For the step ups you will hold only ONE dumbbell in ONE hand. So when it's "right hand" you hold the dumbbell down at the side in that hand - but still alternate feet with each rep.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!
For the single arm push press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.
For these step ups, hold the dumbbell at your side but keep your torso upright. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down. Go unweighted if you need to!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Overhead Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Push Press
12 Back Rack Alternating Step Up
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+
RX+ Women: 65#+
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!
You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!
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.
For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.
You can also sub unweighted step ups, back rack lunges or unweighted lunges.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Overhead Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Side to Side Sandbag Push Press
12 Sandbag Step Up
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
You are shooting for a round every 1:00-1:30 on this one. The step ups will eat up some time so choose a load you can push the pace!
Set up for the push press with your sandbag on the biceps with the elbows high. 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 bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
Modify by lowering the step height, switch to lunges, or even just go unweighted for either.
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.