SATURDAY 07/17/2021
Reps between versions vary slightly 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): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
20 Alternating Dumbbell Floor Press
100 Meter Suitcase Carry (Switch Halfway)
20 Alternating Bent Over Row
100 Meter Single Arm DB Overhead Carry (Switch Halfway)
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 18-24 Minutes
COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.
ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.
CUSTOMIZATIONS
Single DB Floor Press
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
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
SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March
PROGRAM B
WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
5 Rounds
12 Bench Press
100 Meter DB/KB Suitcase Carry (Switch Halfway)
20 Barbell Bent Over Row
100 Meter Single Arm DB/KB Overhead Carry (Switch Halfway)
Suggested Weight
Men: 95-115#
Women: 55-65#
Extra Challenge
Men: 135#+
Women: 75-85#+
Score: Total Time
Goal: 18-24 Minutes
COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. You have the option to replace the suitcase carry with a bear hug plate carry and the overhead carry with a 2-hand plate overhead carry! For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.
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
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row
SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
5 Rounds
16 Sandbag Floor Press
100 Meter Sandbag Suitcase Carry (Switch Halfway)
16 Sandbag Bent Over Slams
100 Sandbag Overhead Carry
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: N/A
Women: N/A
Score: Total Time
Goal: 18-24 Minutes
COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. If you're struggling to finish either of the 100m carries in a minute, consider reducing the distance or switch to a bear hug carry for one or both. Since it's difficult to change the weight of a sandbag, go ahead and reduce the reps of the floor presses if you're unable to get those 16 reps done in 1:30 or less. Same goes for the bent over slams if those are taking you a minute or less!
SANDBAG FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your sandbag in your lap before lying back since it's tough to get it into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower the sandbag so that your elbows track close to your sides. Don't slam your elbows down! Be gentle! Pause for a half second then explode up to lock out.
CUSTOMIZATIONS
Reduce reps
Push Ups
SANDBAG SUITCASE CARRY
Hold the sandbag in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
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
Sandbag High Pull
SANDBAG OVERHEAD CARRY
Hold a sandbag overhead. You can hold the handles and have the bag hang down on the back of your forearms or hold the bottom of the bag - whatever works for you. Belly should be tight, shoulders back, and chest up. Keep your biceps near your ears and continue pressing up through the heels of your palms the entire carry. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Low Sandbag Overhead Carry Step Ups
Sandbag Overhead Carry March
TEAM VERSION
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
200 Meter Suitcase Carry (both carrying/must stay together) (switch hands back and forth whenever you want)
then
Partner 1: 28 Alternating Floor Press
while
Partner 2: 36 Alternating Bent Over Rows
then
200 Meter Single DB Overhead Carry (both carrying/must stay together) (switch hands back and forth whenever you want)
then
Partner 1: 36 Alternating Bent Over Rows
while
Partner 2: 28 Alternating Floor Press
**This workout can also be done with a bench press/barbell bent over row - or - sandbag options. See description for details.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 22-28 Minutes
COACHES NOTES
This one is designed just to be a grunt-work mover workout. You and your partner are looking at each round taking 7-9 minutes to finish in the goal time. Choose a weight for both of the carries that allows you to do 100m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set. Keep in mind that you can't start the next carry until your partner has completed their portion so try to pick weights that allow you both to finish around the same time.
Bench Press: 20 per round
Barbell BOR: 30 per round
Sandbag Floor Press: 28 per round
Sandbag Slam: 28 per round
ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.
CUSTOMIZATIONS
Single DB Floor Press
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
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
SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minute. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March
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.
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.