FRIDAY 03/26/2021
SLIGHT difference in reps between 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): OLY
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
5 Rounds
12 Alternating DB Shoulder Press
16 DB Bent Over Row
20 DB Squats
Run 400 Meters
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 20-27 Min
COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!
ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.
CUSTOMIZATION
Single DB held in both hands
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
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.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
5 Rounds
8 Shoulder Press
16 Bent Over Row
20 Back Squats
Run 400 Meters
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115#+
Extra Challenge Women: 75#+
Score: Total Time
Goal: 20-27 Min
COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
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. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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
Plate Bent Over Row
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat
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.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
5 Rounds
8 Shoulder Press
16 Bent Over Row
20 Back Squats
Row 36 Cal Men / 26 Cal Women
or
Bike 30 Cal Men / 22 Cal Women
**Can also do this version with the dumbbell option found in Program A
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115#+
Extra Challenge Women: 75#+
Score: Total Time
Goal: 20-27 Min
COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The bike/row is going to feel more challenging after the 20 squats. Use the first few calories each time as a bit of a shake out, then pick up the pace and push it! Note that it is calories for both the bike and the row today. Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
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. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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
Plate Bent Over Row
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Run/Jog
To manage or 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.
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.