SUNDAY 10/04/2020
Jeb turned 40 on Friday!!! This workout was created last year specifically for him with his favorite movements! As most birthday workouts go - it's a doozy. Make sure you choose appropriate weights etc and read the description to get the right stimulus!
If you are new to this type of training, or you have taken more than 2 weeks off - you may choose to either lower the reps or perform only 1 round today!
If you want to swap other programming out for this one some good options would be to swap out Oct 1 or Oct 6 - as they have similar movements!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN 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
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
2 Rounds
40 DB Deadlifts
10 DB Facing Burpees
40 DB Hang Power Cleans
10 DB Facing Burpees
40 DB Front Squats
10 DB Facing Burpees
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time
Goal: Under 25 Min
Cut off: 30 Min
Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For these Burpees start standing, facing your DBs. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press back up. Jump or step the feet in. Jump over the DBs to complete the rep.
For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms. Hands are just outside of the legs and feet are under hips. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
For these squats, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back.
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position.
Lead with your chest with elbows high and stand all the way up.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
2 Rounds
40 Deadlifts
10 Bar Facing Burpees
40 Hang Power Cleans
10 Bar Facing Burpees
40 Front Squats
10 Bar Facing Burpees
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: Under 25 Min
Cut Off: 30 Min
Remember it's TWO rounds so you may want to break up the reps early into small sets!
Set up for the deadlift with the bar close to your shin, feet under hips, chest up, belly tight and FLAT BACK.
To lift, drive your heels down and keep your chest up. Arms stay straight as you keep the bar close to the body. Keep the chest up and belly tight. Stand all the way up at the top. Squeeze the butt. Don't lean back.
To lower - send your butt back and slide the bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Once past the knees, re-bend them and bring the bar back to the starting position under control.
For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
For the squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep your chest up and belly tight!
Send your butt back and down keeping elbows high and chest up as you descend. Drive your knees out and keep heels down throughout. Keep your back straight as you lower your butt below the knees.
To stand, lead with your chest, keeping the bar on your shoulders, elbows high. Stand up all the way.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
2 Rounds
40 Sandbag Slams
10 Sandbag Facing Burpees
40 Sandbag Hang Power Cleans
10 Sandbag Facing Burpees
40 Sandbag Front Squats
10 Sandbag Facing Burpees
Idea weights for sandbags:
Men: 50-65#
Women: 30-45#
Score: Total Time
Goal: Under 25 Min
Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!
The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.
For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!
The hang power clean starts at the top of a deadlift. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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, BIRTHFIT 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.
FRONT/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.