WEDNESDAY 05/19/2021
HAPPY BIRTHDAY CAROLINA!!!
Be sure to read the description for the version you pick because the reps vary for this workout!!
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: CHEST OPENER, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
10 Pull Ups
6 Alternating DB Pistons
Suggested Weight Men: 40-50# DB
Suggested Weight Women: 25-35# DB
Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 8 Alt DB Pistons
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.
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 Row
Banded Pull Ups
DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
10 Pull Ups
4 Barbell Pistons
*Can use your sandbag for this version!!
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 6 BB Pistons
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 4 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.
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 Row
Banded Pull Ups
BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
3 Muscle Ups
6 Alternating DB Pistons
*Can use your barbell or sandbag for this version - just be sure to reduce reps to 4!!
Suggested Weight Men: 40-50# DB
Suggested Weight Women: 25-35# DB
Extra Challenge Men/Women: Increase reps to 4 Muscle Ups + 8 Alt DB Pistons
Score: Total Time
Goal: 10-15 Min
COACHES NOTES
Make sure you choose an appropriate customization that you can perform safely for the entire workout. The muscle ups should take 30-45 seconds the whole way. String them together or go singles. Do not get sloppy on these! Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band ssisted
Foot Assisted
DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.
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.
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.
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.