WEDNESDAY 09/01/2021
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
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
BOX JUMP WARM UP
SHOULDER WARM UP
WORKOUT
3 Sets
Each Set Is:
2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead
Rest 2 Minutes Between SETS
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Fastest SET Only
Goal: 4:00-6:00
COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
PROGRAM B
WARM UP
BOX JUMP WARM UP
OVERHEAD WARM UP
WORKOUT
3 Sets
Each Set Is:
2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead
Rest 2 Minutes Between SETS
Suggested Weight
Men: 75-95# / 20-24" Box
Women: 65# / 16-20" Box
Extra Challenge
Men: 115#+
Women: 75#+
Score: Fastest SET Only
Goal: 4:00-6:00
COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press 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.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
3 Sets
Each Set Is:
2 Rounds
Bike 15 Cal (Men) / 11 Cal (Women)
- OR -
Row 18 Cal (Men) / 13 Cal (Women)
16 Box Jump Overs
12 Shoulder to Shoulder Sandbag Push Press
Rest 2 Minutes Between SETS
*Can also do this version with dumbbells or barbell!
Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box
Score: Fastest SET Only
Goal: 4:00-6:00
COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For the shoulder to shoulder push presses, make sure you are extending the arms all the way overhead each time. Consider dropping the bag to let the filler redistribute toward the middle of the bag if it heavily shifts to the sides of the bag during the set. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.
ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Shorten distance
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.