SATURDAY 04/17/2021
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: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, HIPS
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Rounds
100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)
15 Wall Balls
Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball
Extra Challenge Men: 50# DBs
Extra Challenge Women:35# DBs
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
You're shooting for each round to take 1:30-2:00. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wall balls should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 15 reps in that time, either reduce the reps to 10-12 or throw to a shorter target!
UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.
CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
- OR -
SINGLE DB THRUSTER
The DB will be at the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DB at the shoulders and elbows high. Stand hard and fast to pop the DB up and off of the body. Tuck your chin down and back so you can press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
10 Rounds
100 Sandbag Suitcase Carry (switch at 50 meters)
15 Wall Balls or 10 Side to Side Sandbag Thrusters
Could also do this version with the carries seen in Program A and the sandbag thrusters.
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
You're shooting for each round to take 1:30-2:00. The suitcase carry should not take longer than a minute so reduce the distance if it's taking longer than that. Aim to complete the wall balls or side to side thrusters in 1-3 sets. If you're struggling to complete those in under a minute, either reduce the reps or throw to a shorter target (if doing the wall ball option).
SUITCASE CARRY
You will hold the sandbag by a central handle in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. Be sure to switch hands at the halfway point. If it's much slower or you are breaking a lot, go to a bearhug carry or shorten the distance!
CUSTOMIZATIONS
Bear Hug Carry
Low Suitcase Carry Step Ups
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
- OR -
SIDE TO SIDE SANDBAG THRUSTER
You will have the bag on one shoulder. Send the butt back and down to squat to the bottom. Keep your chest up, belly tight, and weight in your heels. Stand up hard and fast and use the momentum created by the legs to press the bag up and over then lower to the other shoulder and repeat! Every time you press the bag overhead is one rep!
CUSTOMIZATIONS
Reduce reps
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Rounds
Partner 1 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)
Partner 2 - 20 Wall Balls
then SWITCH
Partner 1 - 20 Wall Balls
Partner 2 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)
**If one partner finishes their portion before the other - they get to rest.
Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball
Extra Challenge Men: 50# DBs
Extra Challenge Women:35# DBs
Score: Total Time
Goal: 16-22 Min
COACHES NOTES
When the clock starts, Partner 1 will head out for the 100m carry while Partner 2 knocks out 20 wallballs. Once both partners have completed their portion, they'll switch tasks. Partner 1 will complete the wallballs while Partner 2 completes the carry. That's 1 round. They'll repeat 9 more times. One partner cannot move onto their next task until the other partner has finished their part.
You're aiming for each round to take around 1:40-2:15. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wallballs should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 20 reps in that time, either reduce the reps or throw to a shorter target!
UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.
CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.