TUESDAY 08/24/2021
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
POST(best after the main workout): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
10 Min EMOM
(Every Minute on the Minute for 10 Minutes)
5 Pull Ups
10 KB/DB Swings
Strict Pull Up Option:
3-4 Strict Pull Ups
Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge
Men: Increase reps to 7/12
Women: Increase reps to 7/12
Score: Not a huge deal today. Score is number of rounds completed with all of the work.
Goal: 10 Minutes - challenge yourself!
COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the pull ups and swings faster, consider the extra challenge today. Choose a type of pull up that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest. Only go with the supported bent over row option if you don't have a pull up bar or way to do inverted rows.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Banded Pull Ups
Supported Single Arm Bent Over Row
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
Glory Days Option!
10 Min EMOM
(Every Minute on the Minute for 10 Minutes)
1-3 Bar or Ring Mucle Ups
10 KB/DB Swings
Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge
Men: Increase KB Swing Reps to 12
Women: Increase KB Swing Reps to 12
Score: Not a huge deal today. Score is number of rounds completed with all of the work.
Goal: 10 Minutes - challenge yourself!
COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the work faster, consider the extra challenge today. Choose a type and rep target for the muscle ups that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest.
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.