TUESDAY 07/13/2021
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
5 Rounds
8 Dumbbell Plunger Right
Run 200 Meters
8 Dumbbell Plunger Left
Run 200 Meters
Rest 1 Minute Between Rounds
** Dumbbell Plunger = Single Arm DB Push Press + Overhead Lunge Right + Overhead Lunge Left
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Slowest Round ONLY
Goal: 3:00-4:00
COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!
DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges
Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.
Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Single Shoulder Lunges
Single Arm Push Press + Single Shoulder Step Up
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
5 Rounds
5 Barbell Plunger
Run 200 Meters
5 Barbell Plunger
Run 200 Meters
Rest 1 Minute Between Rounds
**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left
**This version may also be done with your sandbag!
Suggested Weight
Men: 65-75#
Women: 45-55#
Extra Challenge
Men: 95#+
Women: 65#+
Score: Slowest Round ONLY
Goal: 3:00-4:00
COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your bar! Remember your first line of defense is keeping the arms locked out overhead with the biceps in line with the ears. As soon as the bar starts to get too far out in front of you or bend at the elbows, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!
BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges
Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.
With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
8 Dumbbell Plunger Right
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)
8 Dumbbell Plunger Left
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)
Rest 1 Minute Between Rounds
**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left
**This version may also be done with a barbell or sandbag!
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Slowest Round ONLY
Goal: 3:00-4:00
COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The row/bike should definitely be under a minute. Dig deep and push the pace on the second interval in each round!
DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges
Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.
Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
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.
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.
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.