FRIDAY 12/11/2020
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, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW
* 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
3 Rounds
Each Round Is:
3 Wall Walks
30 Alternating Step 1/2 Up 1/2 Rack Lunges (15 Right Arm Up / 15 Left Arm Up)
20 Dumbbell Bent Over Rows
3 Wall Walks
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 4 Wall Walks
RX+ Women: 35# DBs / 4 Wall Walks
Score: Total Time (Including Rest)
Goal: 12-18 Min
Each round should take 3:20-5:20. Choose a load on the lunges you can complete the 15 reps on one arm in 1-2 sets. Give yourself a minute or less for wall walks, customize accordingly.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Customize with pike up on the box, alternating overhead press, push up + tap tap or even inchworms.
The 1/2 Up - 1/2 Rack Lunge is one dumbbell is locked out overhead and one at the shoulder. Lunge in that position alternating feet. So for each set of 30 you do 15 per leg.
For the first set of 15 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
Switch arm position for the next set of 15.
Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.
Other options include:
Front rack lunge
Single dumbbell overhead lunge (1 hand)
Single dumbbell overhead lunge sub (2 hands)
Weighted Step Ups (arms at sides)
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM B
WARM UP
Squat Warm Up
Upper Body Barbell Warm Up
WORKOUT
3 Rounds
Each Round Is:
3 Wall Walks
30 Alternating Step Overhead Lunges
20 Barbell Bent Over Rows
3 Wall Walks
Rest 1 Min Between Rounds
RX Men: 45# Plate Overhead Lunge / 95# Bent Over Row
RX Women: 25# Plate Overhead Lunge / 65# Bent Over Row
RX+ Men: 75-95# Overhead Lunge / 4 Wall Walks
RX+ Women: 55-65# Overhead Lunge / 4 Wall Walks
**Can use the same weight for bent over row or a separate heavier barbell if desired for RX+.
Score: Total Time (Including Rest)
Goal: 12-18 Min
Each round should take 3:20-5:20. Choose a load on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.
For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
Customize with front rack lunges or overhead plate lunges.
If you can't lunge, try back rack or unweighted step ups.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
3 Rounds
Each Round Is:
3 Wall Walks
30 Alternating Step Sandbag Overhead Lunges
20 Sandbag Bent Over Slams
3 Wall Walks
Rest 1 Min Between Rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 4 Wall Walks
Score: Total Time (Including Rest)
Goal: 12-18 Min
Each round should take 3:20-5:20. Choose a load/variation on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.
For the overhead lunges you will hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
Modify to front rack lunges or back rack step ups.
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
WALL WALKS - This is all about risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
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