WEDNESDAY 07/21/2021
Reps vary for this one! Read the full description!
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): SANDBAG
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: NECK & SHOULDER RELIEVER, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 8 Single Arm Dumbbell Shoulder Press (Right) + 8 Goblet Side Step Up (Right)
Min 2: 8 Single Arm Dumbbell Shoulder Press (Left) + 8 Goblet Side Step Up (Left)
Suggested Weight
Men: 40# / 20-24" Step Up
Women: 25# / 16-20" Step Up
Extra Challenge
Men: 50#
Women: 35#
Score: Not a big focus today - put number of minutes completed with all of the work.
Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.
COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them on each arm and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!
SINGLE ARM SHOULDER PRESS
Set up with one DB on the shoulder with the elbow high. Keep the rib cage down and belly tight. Press straight up until your elbow is locked out with bicep by the ear. Bring the dumbbell all the way down to the shoulder.
CUSTOMIZATION
Single DB held in both hands
GOBLET SIDE STEP UP
Hold a dumbbell or kettlebell to your chest in a goblet position. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.
CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Right)
Min 2: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Left)
Suggested Weight
Men: 95# Press / 45# Plate / 20-24" Step Up
Women: 65# Press / 25# Plate / 16-20" Step Up
Extra Challenge
Men: 115#+ Press
Women: 75#+ Press
Score: Not a big focus today - put number of minutes completed with all of the work.
Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.
COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
PLATE HUG SIDE STEP UP
Hold a plate to your chest. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and midfoot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.
CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat w/Plate
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Right)
Min 2: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Left)
Suggested Weight
Men: 40-60#
Women: 25-45#
Score: Not a big focus today - put number of minutes completed with all of the work.
Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.
COACHES NOTES
If you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, or take the step ups to 10 each time. Adjust the pressing reps up or down depending on the weight of your bag, so that you think you'll be able to go unbroken on the presses most if not all the way. The pressing should not feel heavy right off the bat. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!
SANDBAG SHOULDER PRESS
Stand up tall 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. Lower with control back to the shoulders/biceps.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press
SANDBAG SIDE STEP UP
Support the bag on your back rack, on the outside shoulder, or even in a bear hug. Keep your chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.
CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack 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