WEDNESDAY 01/20/2021
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, SI JOINT RELEASE
PROGRAM A
WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up
WORKOUT
2 Rounds
Run 400 Meters
20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch
Run 400 Meters
Rest 3 Min Between Rounds
RX Men: 40-50# DB
RX Women: 25-35# DB
RX+ Men/Women: Increase Run Distance to 600 Meters and do Double Dumbbell Snatch (20 Reps per Set)
Score: Total Time (Including 3 Min Rest)
Goal: 22-27 Min
Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.
Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!
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 single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, go with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
PROGRAM B
WARM UP
Pull Up Warm Up
Snatch Warm Up
WORKOUT
2 Rounds
Run 400 Meters
12 Power Snatch
30 Toes to Bar / 40 Alternating V-Up
12 Power Snatch
Run 400 Meters
Rest 3 Min Between Rounds
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: Increase Run Distance to 600 Meters and Increase Power Snatch to 115#
RX+ Women: Increase Run Distance to 600 Meters and Increase Power Snatch to 75#
**Can also do this version with sandbag ground to overhead (12-15 reps per set.)
Score: Total Time (Including 3 Min Rest)
Goal: 22-27 Min
Each round should be 9-12 minutes. Choose a load you can complete the power snatches in 1-2 sets.
Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!
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 power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
PROGRAM C
WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up
WORKOUT
2 Rounds
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Rest 3 Min Between Rounds
RX Men: 40-50# DB
RX Women: 25-35# DB
**Can also do this workout with the Barbell Option found in Program B
**Can also do this version with Sandbag Option found in Program B
RX+ Men/Women: Increase Row Distance to 750 Meters / Bike Distance to 45 Cal (Men) / 33 Cal (Women) and Increase Dumbbell Snatch Reps by 10 Each Set
Score: Total Time (Including 3 Min Rest)
Goal: 22-27 Min
Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.
Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!
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 single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
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.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, Heel Taps, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.