THURSDAY 04/29/2021
This workout has 2 parts and 2 scores. #BlameSalvi
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
POST(best after the main workout): SOGO - BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1:
Set a Clock for 10 Min and Complete:
40 DB Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps
Rest Remainder of 10 Min
**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups
When the Clock Hits 10 Min Complete:
Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
5 DB Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women:35# DBs
Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds
COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.
Because there are deadlifts in this workout, we do not recommend doing bent over rows in place of pull ups. If you don't have a bar, rack or rings to do one of the other pull up variations, go with 40 push ups!!
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Single DB Swing
Push Ups
Banded Pull Ups
- OR -
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1:
Set a Clock for 10 Min and Complete:
40 Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps
Rest Remainder of 10 Min
**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups
When the Clock Hits 10 Min Complete:
Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
5 Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps
Suggested Weight Men: 135-155#
Suggested Weight Women: 85-105#
Extra Challenge Men: 165-205#
Extra Challenge Women: 115-135#
Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds
COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Push Ups
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
Went with a slightly different variation for sandbag today! Take note that the reps for this version vary slightly because of it.
Part 1:
Set a Clock for 10 Min and Complete:
20-30 Sandbag Over Shoulder
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps
Rest Remainder of 10 Min
**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups
When the Clock Hits 10 Min Complete:
Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
2-4 Sandbag Over Shoulder
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps
Suggested Weight Men:50-70# Sandbag
Suggested Weight Women: 25-45# Sandbag
Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps
Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds
COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the sandbag over the shoulder should be completed in about 2 minutes. Choose your rep target based on the weight of your bag. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag Slam
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Slam
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.
For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.