FRIDAY 03/12/2021
Please notice the format for Program B and C is different than Program A today! If you can make a Supine Row happen - do that one!
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
EITHER(can be warm up or finisher): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: SHOULDERS FLOW, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
100 Supine Rows
Every Minute on the Minute 15 Double Unders / DB Hop Overs, start at 0:00
**Choose a type of Supine Row and body angle that will not allow you to get more than 12 reps per min.
Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed
Extra Challenge Men: 125 Reps / 20 Hops or DUs
Extra Challenge Women: 125 Reps / 20 Hops or DUs
Score: Total Time
Goal: 8-13 Min
COACHES NOTES
So the goal really is for this workout to not take any less than 8 minutes. The supine rows should be challenging enough that you are getting at MOST 12 reps per minute. The double unders/hop overs are going to break up the supine rows briefly but they should only take 10-15 seconds each time. Stop at 20 seconds on the double unders.
SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows (See Program B)
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.
CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)
Bent Over Rows
Every Minute on the Minute 15 Double Unders / Dumbbell Hop Overs, start at 0:00
Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#
Extra Challenge Men: 135# / Barbell Hop Overs
Extra Challenge Women: 85# / Barbell Hop Overs
Score: Total Reps of Bent Over Rows ONLY
Goal: 90-120 Reps
COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over rows just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the bent over rows and shoulders away from ears. Use your arms and lats, avoid jerking your chest up to create momentum.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Upright Row
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.
CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)
Sandbag Bent Over Slams
Every Minute on the Minute 15 Double Unders / Sandbag Hop Overs, start at 0:00
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Reps of Bent Over Slams ONLY
Goal: 80-120 Reps
COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over slams just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the slams and be aggressive on the slam. Much better to create a powerful slam and do less reps than try to rush through them.
BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish 15 reps in under 20 seconds.
CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.