THURSDAY 08/19/2021
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
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: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
As Far as Possible in 10 Minutes
2 DB Bent Over Rows
2 DB Push Press
2 DB Front Rack Lunges
4 DB Bent Over Rows
4 DB Push Press
4 DB Front Rack Lunges
Keep adding 2 reps per movement and get as far as possible in 10 minutes.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total REPS Completed (Get out your calculator)
Goal: 100-150 Reps
COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.
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 the elbows back and bring the dumbbells 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 dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
As Far as Possible in 10 Minutes
2 Bent Over Rows
2 Push Press
2 Front Rack Lunges
4 Bent Over Rows
4 Push Press
4 Front Rack Lunges
Keep adding 2 reps per movement and get as far as possible in 10 minutes.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total REPS Completed (Get out your calculator)
Goal: 100-150 Reps
COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.
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
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
As Far as Possible in 10 Minutes
2 Sandbag Bent Over Rows
2 Sandbag Push Press
2 Sandbag Front Rack Lunges
4 Sandbag Bent Over Rows
4 Sandbag Push Press
4 Sandbag Front Rack Lunges
Keep adding 2 reps per movement and get as far as possible in 10 minutes.
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total REPS Completed (Get out your calculator)
Goal: 100-150 Reps
COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark.
SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Dumbbell Bent Over Row
SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press
SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges
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.