WEDNESDAY 02/10/2021
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): POWER
POST(best after the main workout): GYMNASTICS
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, COOL DOWN FLOW
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
15 Devil Press
30 Push Up + Pull Across
60 Alternating Dumbbell Snatch
30 Push Up + Pull Across
15 Devil Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: Increase Reps to:
20 - 40 - 60 - 40 - 20
Score: Total Time
Goal: 11-17 Min
No program B today so you can do Plate Burpees, Push Up & Overs, and Plate Ground to Overheads if you don't have dumbbells.
Go with a load that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. Break up the push up + pull across into small sets to avoid going to failure.
DEVIL PRESS
This is basically a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
PUSH UP + PULL ACROSS
Start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
Go to the knees for the push up if you need to. Or, go with push up + taps if the pull across isn't happening.
DUMBBELL POWER SNATCH
Start with feet on either side of the DB, 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 60 you end up doing 30 per side
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
15 Sandbag Burpee
30 Sandbag Push Up + Lateral Drag
40 Sandbag Ground to Overhead
30 Sandbag Push Up + Lateral Drag
15 Sandbag Burpee
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: Increase Reps to:
20 - 40 - 40 - 40 - 20
Score: Total Time
Goal: 11-17 Min
Go with a load (if possible) that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. You may need to adjust the reps if you are way off this pace. Break up the push up + drags into small sets to avoid going to failure.
SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Repeat on the other side. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + drag = 1 rep.
Go to the knees for the push up if you need to. Or, go with push up + taps if the drag isn't happening.
SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up or sub an Elevated Devil Press. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
PUSH UP + PULL ACROSS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps or bent over rows, hands on box, bench, wall, table, etc. or sub Knee Push Ups with Bear Pose DB Drag, floor press, or bench press.
PUSH UP + TAPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps, hands on box, bench, wall, table, etc. or sub floor press, or bench press.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.