THURSDAY 07/15/2021
It's birthday season at Street Parking and today we celebrate Max Grizzly Vollmer. He is 3 years old 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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, CHEST OPENER
PROGRAM A
WARM UP
DUMBBELL SQUAT CLEAN WARM UP
PULL UP WARM UP
WORKOUT
"Grizz"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 DB Thrusters
Suggested Weight
Men: 35-40# DBs
Women: 20-25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
PROGRAM B
WARM UP
BARBELL CLEAN WARM UP
PULL UP WARM UP
WORKOUT
"Grizz"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Thrusters
Suggested Weight
Men: 75#
Women: 45#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
"Grizz"
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
7 Burpee Pull Ups
15 Sandbag Thrusters
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB 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.