THURSDAY 03/04/2021
Take note that scoring is a bit different depending on which version you do 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): POWER
POST(best after the main workout): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, MORNING COFFEE
POST: HIP FLEXORS & PSOAS STRETCH, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
EMOM 16
(Every Minute on the Minute for 16 Minutes)
Min 1: 20 Second Plank Hold + 5 DB Shoulder to Overhead
Min 2: 8 Toes to Bar/Alt V-Up + 6 DB Power Clean
Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups
Score: Last minute at which all work is completed.
Goal: 16 Minutes (make it a tough 16 min!)
COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you have to reduce the reps, your score will be the last minute at which you were able to complete all of the work BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load and movement variation that allows you to make it the full 16 minutes.
In terms of loading, choose something you can perform the reps unbroken most if not all the way. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds. PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.
CUSTOMIZATIONS
Plank from knees
Forearm Plank
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.
CUSTOMIZATION
Go lighter
TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
CUSTOMIZATIONS
Go Lighter
Hang Power Clean
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
EMOM 16
(Every Minute on the Minute for 16 Minutes)
Min 1: 20 Second Plank Hold + 3 Push Jerk
Min 2: 8 Toes to Bar/Alt V-Up + 4 Power Clean
No specific suggested weights for this version as your SCORE is the weight you choose!
Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups
Score: Weight Used
Goal: Challenging but able to complete all work each minute
COACHES NOTES
This version is scored differently. Your score is the weight you choose. You should choose a weight that you can perform all of the work for all 16 minutes. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.
You'll have plenty of time to perform the barbell work, about 30 seconds in each minute. It should be challenging but not so heavy that you are taking big breaks between reps. You could do quick singles of the power cleans and be fine. Ideally the push jerks are performed unbroken so you don't have to pick up that bar in between reps but who knows, in those later rounds you might have to break them into 2-1!
PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.
CUSTOMIZATIONS
Plank from knees
Forearm Plank
PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
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.
CUSTOMIZATION
Go Lighter
TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
EMOM 16
(Every Minute on the Minute for 16 Minutes)
Min 1: 20 Second Plank Hold + 5 Sandbag Shoulder to Overhead
Min 2: 8 Toes to Bar/Alt V-Up + 5 Sandbag Over the Shoulder
Suggested Weight:
Men: 50-70#
Women: 25-45#
Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups
Score: Last minute at which all work is completed.
Goal: 16 Minutes (make it a tough 16 min!)
COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you are working with a heavier bag, you may need to reduce the reps to 3-4 reps per movement. Choose that rep target before you start the workout and stick with it. If you have to reduce the reps further, your score will be the last minute at which you were able to complete all of the work. BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load/rep scheme and movement variation that allows you to make it the full 16 minutes.
Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.
PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.
CUSTOMIZATIONS
Plank from knees
Forearm Plank
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
TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull
Plank Hold
Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.
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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
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.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
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 postparmtum. 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, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)