THURSDAY 09/03/2020
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SHOULDER FLOW, 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
Running Warm Up
Dumbbell Shoulder Warm Up
WORKOUT
4 Rounds
Run 400 Meters
20 Alternating Shoulder Press
20 Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX + Women: 35# DBs+
Score: Total Time
Goal: 12-20 Min
This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.
Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.
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.
PROGRAM B
WARM UP
Running Warm Up
Overhead Warm Up
WORKOUT
4 Rounds
Run 400 Meters
12 Strict Press
20 Push Press
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: 12-20 Min
This one is going to be a shoulder smoker for sure! Make sure that you keep the first 12 reps strict before adding the push for the next 20.
Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
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.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up
WORKOUT
4 Rounds
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
20 Alternating Shoulder Press
20 Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Can also do this workout with the barbell options seen in Program B.
Score: Total Time
Goal: 12-20 Min
This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.
Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.
For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.
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.
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.
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.