THURSDAY 06/17/2021
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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, STRESS RELIEF
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Every OTHER Minute on the Minute for 16 Minutes (8 Rounds)
100m Farmer Carry*
Max Air Squats
*You could also do an overhead plate carry or sandbag suitcase carry since there is no program B or C today!
Suggested Weight:
Men: 40-55# DBs/KBs
Women: 25-45# DBs/KBs
Extra Challenge: Wear a weighted vest if you can still hit the goal!
Score: Total Air Squats
Goal: 160-240
COACHES NOTES
This one is pretty straight forward. Set yourself up so that you'll have about :50-1:00 for air squats each time. The goal would be to get 20-30 squats in each round. Great opportunity to wear a weighted vest today if you are looking for an extra challenge. You may be able to jam out a bunch of reps in the first few rounds but this will drop off in the later rounds for sure. Make a plan going into the workout to hit a certain number of reps at a time. Maybe it's 15 squats, short break, then 10-15 more.
FARMER CARRY
Hold a dumbbell or kettlebell in each 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. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
Overhead Plate Carry
Sandbag Suitcase Carry
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
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.
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.