WEDNESDAY 04/07/2021
The PLUNGER is BACK!
Take note that the reps vary between the different versions today! Make sure to check them all!
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-OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, NECK AND SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
Run 200 Meters
10 DB Plunger (DB in Right Hand)
10 DB Plunger (DB in Left Hand)
Run 200 Meters
Rest 1 Min Between Rounds
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB
Extra Challenge Women: 35#DB
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges
Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.
Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
4 Rounds
Run 200 Meters
16 Barbell Plunger
Run 200 Meters
Rest 1 Min Between Rounds
Suggested Weight Men: 65-75#
Suggested Weight Women: 45-55#
Extra Challenge Men: 95#
Extra Challenge Women: 65#
Score: Slowest Round ONLY
Goal: 3:00-4:00
COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 6 reps at a time. That's 2-3 sets to get all 16 reps the whole way. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges
Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.
With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Rounds
Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women
10 Plunger (DB in Right Hand)
10 Plunger (DB in Left Hand)
Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women
Rest 1 Min Between Rounds
Could also do sandbag or barbell versions found in Program B with this option.
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB
Extra Challenge Women: 35#DB
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Assuming the row/bike takes a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second row/bike. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATION
Reduce calories
SANDBAG PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges
Support the bag on the biceps with elbows high. Dip the hip and stand up hard and fast so the bag pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.
With the bag overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.
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.