WEDNESDAY 04/14/2021
Reps vary between versions today - so make sure to read through whichever one you pick!
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
POST(best after the main workout): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
8 Rounds
12 Alternating DB Bent Over Row (6 Per Side)
12 Alternating Goblet Step Up
12 Alternating DB Shoulder Press (6 Per Side)
**Step Up Height Suggestion:
Men: 20-24"
Women: 16-20"
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 12 reps in :40-1:00. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken most if not all the way. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to rotate excessively or jerk up and down.
ALTERNATING 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 one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Supported Single Arm Bent Over Row
Single Dumbbell Bent Over Row
GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
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 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
8 Rounds
10 Barbell Bent Over Row
10 Plate Hug Step Up
10 Barbell Shoulder Press
**Step Up Height Suggestion:
Men: 20-24"
Women: 16-20"
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115#
Extra Challenge Women:75#
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 10 reps in :40-1:00. You can also use a dumbbell or kettlebell instead of a plate. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken for at least the first 4 rounds. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to jerk up and down.
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
PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
8 Rounds
10 Sandbag Bent Over Slam
10 Alternating Sandbag Step Up
10 Seated Sandbag Shoulder Press
**Step Up Height Suggestion:
Men: 20-24"
Women: 16-20"
Suggested Weight Men: 50-70# Sandbag
Suggested Weight Women:25-45# Sandbag
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
Note that the goal time is longer in this version. Each round should take 1:40-2:15. The step ups will take most of the time. Choose a step height that you can complete 10 reps in :40-1:00. The bent over slams and seated shoulder press shoulder each take :30-:45 each time. Make sure you take the time to set up properly for each slam and be aggressive. The seated shoulder press should be completed in 1-2 sets the whole way. You may need to adjust the reps to stay within the :30-:45 window.
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
SANDBAG STEP UP
Choose a height that is appropriate for you. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
CUSTOMIZATIONS
Lower stepping height
Alternating Sandbag Lunges.
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
CUSTOMIZATIONS
Adjust reps if using a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.