THURSDAY 06/10/2021
Reps vary for the different versions today.
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)
Min 1: 16 Alternating Dumbbell Shoulder Press
Min 2: 18 Alternating Dumbbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Weight Used for Min 1 and 2
Goal: Choose a weight that is challenging and probably not unbroken
COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!
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
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
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP
WORKOUT
EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)
Min 1: 12 Barbell Shoulder Press
Min 2: 14 Barbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)
Suggested Weight
Men: 95# / 40-50# 1/4 Get Ups
Women: 65# / 25-35# 1/4 Get Ups
Extra Challenge
Men: 115-135#
Women: 75-95#
Score: Weight Used for Min 1 and 2
Goal: Choose a weight that is challenging and probably not unbroken
COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!
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
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
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)
Min 1: 12 Seated Sandbag Shoulder Press
Min 2: 14 Sandbag Bent Over Slams
Min 3: 12 reps 1/4 Get Ups with the Sandbag (6 Per Side)
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Weight Used for Min 1 and 2
Goal: Adjust the reps if needed to make sure you get around 20 seconds rest each minute.
COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and slams. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Don't rush the bent over slams, remember to set up properly for each rep and be explosive in the slam portion!
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 workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press
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
1/4 SANDBAG GET UP
The 1/4 get up is just the first couple steps of the sandbag get up.
Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
Alternating V-Ups
Weighted Sit Ups
Unweighted Sit Ups
Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!
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.
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.