WEDNESDAY 02/24/2021
Take note of different scoring for the different versions today!
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): GYMNASTICS
POST(best after the main workout): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, HIPS 2.0
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
20 Min EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 15 DB Shoulder to Overhead
Min 2: 15 KB/DB Swings
Suggested Weight:
Men: 40# DBs / 40-55# KB/DB
Women: 25# DBs / 25-35# KB/DB
Extra Challenge:
Men: 50# DBs (SH to OH)
Women: 35# DBs (SH to OH)
Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.
Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.
COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Lighter Weight
KB/DB SWING
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!
CUSTOMIZATIONS
Eye-level Swings
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
20 Min EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 15 Shoulder to Overhead
Min 2: 15 KB/DB Swings
No specific weight today. Choose a weight for the shoulder to overhead that will challenge you but you think you'll be able to make it through.
Suggested range: Men: 75-135#. Women: 45-95#
KB/DB Swings:
Men: 40-55#
Women: 25-35#
Score: Weight Used for the Shoulder to Overhead
Goal: Pick something challenging, but that you think will allow you to finish the EMOM.
COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
KB/DB SWING
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!
CUSTOMIZATIONS
Eye-level Swings
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
20 Min EMOM
(Every Minute on the Minute for 20 Minutes)
Min 1: 15 Sandbag Shoulder to Overhead
Min 2: 15 KB/DB Swings
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
KB/DB Swings:
Men: 40-55#
Women: 25-35#
Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.
Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.
COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!
If you are using a heavier bag and adjusting the weight is not realistic, consider lowering the reps to 10, or something you can complete in 1-2 sets in :45-:50.
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bag on your biceps and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the arms, press straight up to lock out.
You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATIONS
Lower the reps
Shoulder to Shoulder Push Press
KB/DB SWING
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!
CUSTOMIZATIONS
Eye-level Swings
Overhead 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.
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.