WEDNESDAY 08/19/2020
#BLAMEALEX - AGAIN (but #blamemiranda for putting MORE wall balls already.
It's been 5 days....you'll survive. Ha ha)
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER
* 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
Upper Body Dumbbell Warm Up
WORKOUT
48 Wall Balls
36 Push Ups
Right Into...
2 Rounds
24 Wall Balls
18 Push Ups
Right Into...
3 Rounds
16 Wall Balls
12 Push Ups
Suggested Ball Weight:
Men: 18-22#
Women: 13-15#
Target Height if Possible:
Men: 9-11'
Women: 8-10'
RX+: Go faster
Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min
Sooooo yeah... it's a lot of wall balls and push ups. If you are strong with wall balls you might be able to go unbroken. The push ups might be a different story, break those up early to avoid going to failure. Choose a variation on the push up you can do at least 5 at a time the whole way, that's like at least 20 unbroken when fresh.
If the first round takes more than 7 minutes, modify the weight, height, or push up variation.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/empty bar.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
PROGRAM C
WARM UP
Squat Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
48 Wall Balls
24 Handstand Push Ups
Right Into...
2 Rounds
24 Wall Balls
12 Handstand Push Ups
Right Into...
3 Rounds
16 Wall Balls
8 Handstand Push Ups
Suggested Ball Weight:
Men: 18-22#
Women: 13-15#
Target Height if Possible:
Men: 9-11'
Women: 8-10'
RX+: Go faster
Score: Total Time for ALL of it.
**There is NO rest between each section!!
Goal: 12-20 Min
Sooooo yeah... it's a lot of wall balls and handstand push ups. If you are strong with wall balls you might be able to go unbroken. The handstand push ups will be a different story, break those up early to avoid going to failure. Choose a variation on those you can do at least 3-4 at a time the whole way, that's like at least 15 unbroken when fresh.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/empty bar.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
Modify this by doing pike presses with your feet on a box.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
SQUATS - 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.