WEDNESDAY 01/06/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, CALVES/ANKLES
POST: QUADS/IT BAND, HIPS 2.0
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Every 4 Min for 4 Rounds
Run 400 Meters
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press
No Rest Between Rounds
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50#DBs
RX+ Women: 35#DBs
Score: Total Alternating Strict Press Reps ONLY
Goal: 80-130 Reps
**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.
To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.
Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.
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.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.
Set up for the strict 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.
PROGRAM B
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Every 4 Min for 4 Rounds
Run 400 Meters
20 KB/DB Swings
Max Reps Strict Press
No Rest Between Rounds
RX MEN: 75#
RX WOMEN: 55#
RX+ MEN: 95#
RX+ WOMEN: 65#
Score: Total Alternating Strict Press Reps ONLY
Goal: 50-80 Reps
**If you get less than 12 in your first round - go lighter. If you get more than 24 - go heavier.
To hit the goal, you'll need to average 12-20 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.
Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 8-12 reps in the LAST round.
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.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.
Customize with a light barbell hang power snatch if you don't have a KB or DB.
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.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Every 4 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press
No Rest Between Rounds
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50#DBs
RX+ Women: 35#DBs
Score: Total Alternating Strict Press Reps ONLY
Goal: 80-130 Reps
**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.
** You could also do this version with a barbell strict press and the goals per round for those as well.
To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the bike/row and swings so that you'll have about a minute for pressing.
Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.
For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.
Set up for the strict 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.
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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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.
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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.