WEDNESDAY 08/11/2021
Reps vary depending on version 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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SI JOINT RELEASE, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
SQUAT WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Every 3 Minutes for 4 Rounds (12 Minutes Total)
18 Alternating Dumbbell Shoulder Press
30 Unbroken Wall Balls
Suggested Weight
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball
Extra Challenge
Men: 50# DBs / 40 Wall Balls
Women: 35# DBs / 40 Wall Balls
Score: Fastest Round with UNBROKEN Wall Balls
Goal: 1:30 - 2:00
COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!
ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
PROGRAM B
WARM UP
SQUAT WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
Every 3 Minutes for 4 Rounds (12 Minutes Total)
12 Barbell Shoulder Press
30 Unbroken Wall Balls
Suggested Weight
Men: 75-95# / 18-20# Ball
Women: 45-65# / 13-15# Ball
Extra Challenge
Men: 115#+ / 40 Wall Balls
Women: 75#+ / 40 Wall Balls
Score: Fastest Round with UNBROKEN Wall Balls
Goal: 1:30 - 2:00
COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!
BARBELL 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
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
PROGRAM C
WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
Every 3 Minutes for 4 Rounds (12 Minutes Total)
18 Sandbag Shoulder Press
30 Unbroken Wall Balls
**Could also swap the wall balls for 24 side to side sandbag thrusters.
Suggested Weight
Men: 50-70# / 18-20# Ball
Women: 25-45# / 13-15# Ball
Extra Challenge
Men: 40 Wall Balls (or 32 thrusters)
Women: 40 Wall Balls (or 32 thrusters)
Score: Fastest Round with UNBROKEN Wall Balls
Goal: 1:30 - 2:00
COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!
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
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
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.
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
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.