THURSDAY 06/03/2021
Treat this workout as a "mover" for quality over speed if you haven't taken a rest day this week!
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): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, PIGEON STRETCH
PROGRAM A
WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
4 Supine (Inverted) Rows / Strict Pull Ups
8 Push Up Tap + Tap
12 Air Squats
Extra Challenge
Men: Wear a Vest
Women: Wear a Vest
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 12-16 Rounds
COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a variation on the push up + taps that you can complete 8 reps in AT MOST 2 sets the whole way through. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.
SUPINE (INVERTED) ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
8 Alternating Bent Over Rows
--OR--
STRICT PULL UPS
keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Banded Strict Pull Ups
8 Alternating Bent Over Rows
PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM B
WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
4 Supine Barbell Rows / Strict Pull Ups
8 Bench Press
12 Air Squats
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135#+
Women: 95#+
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 12-16 Rounds
COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a load on the bench press that you can complete 8 reps in AT MOST 2 sets the whole way through. Remember to keep it safe! The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.
SUPINE (INVERTED) ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows
--OR--
STRICT PULL UPS
keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Banded Strict Pull Ups
Bent Over Row
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Go lighter
Floor Press
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM C
WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Glory Days Option!
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
2 Bar/Ring Muscle Ups
8 Handstand Push Ups
12 Air Squats
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 12-16 Rounds
COACHES NOTES
Glory Days! Still looking for a round roughly every 90 seconds on this version. This should be doable even if you do quick singles on the muscle ups and 1-2 sets on the handstand push ups (maybe 3 sets in the later rounds). Remember that the pressing in the dip portion of the muscle up is going to have an effect on the handstand push ups. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.
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 Assisted
Foot Assisted
HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
CUSTOMIZATIONS
Pike Press from Box
Pike Ups
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.