FRIDAY 11/27/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, 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
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
4 Rounds
12 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps
RX Men: 40-50# DBs
RX Women: 25-35#
RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)
Strict Pull Up Option:
5-7 Strict Pull Ups per Round
Score: Total Time
Goal: 8-15 Min
This workout is a great opportunity to push the pace. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.
Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!
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 the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
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
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
4 Rounds
8 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps
RX Men: 155-175#
RX Women: 105-125#
RX+ Men: 205#+
RX+ Women: 135#+
RX+ Men/Women (option): 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Strict Pull Up Option:
5-7 Strict Pull Ups per Round
Score: Total Time
Goal: 8-15 Min
**Deadlift Reps are LOWER for this version than the dumbbell version.
You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.
Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
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 top.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
4 Rounds
6-8 Sandbag Over Shoulder
12 Box Jumps
12 Pull Ups / Sandbag Bent Over Rows
12 Box Jumps
Suggested Sandbag Loading:
Men: 50-100#
Women: 25-75#
(Pick appropriate reps based on the weight of your bag)
RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)
Strict Pull Up Option:
5-7 Strict Pull Ups per Round
Score: Total Time
Goal: 8-15 Min
You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.
Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the pull ups you may do strict, kipping/butterfly, ring/trx row or bar-in-rack row. You may also 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!
The other option is a sandbag bent over row. Make sure you keep a static hinged position and row with just your arms and back, avoid using the hips.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. 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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.
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 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