SATURDAY 10/23/2021
Reps Vary 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
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, MORNING COFFEE
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Reps Vary Today!
5 Rounds
100m Farmer Carry
15 Dumbbell Deadlifts
30 Air Squats
Rest 1 minute between rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Slowest Round Only
Goal: 2:30-3:30
COACHES NOTES
This one is likely going to get grippy toward the end between the carry and deadlifts. It may be worth setting the dumbbells down for a brief break when you come in from the carry in the first round and then fight for that to be your only break in the remaining rounds. The carry shouldn't take longer than 1:15. If it is, consider reducing the distance. Choose a deadlift weight that allows you to get those done in 1-2 sets. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
Reps Vary Today!
5 Rounds
100m Farmer Carry
10 Barbell Deadlifts
30 Air Squats
Rest 1 minute between rounds
Suggested Weight
Men: 135-185# / 40# DBs for Carry
Women: 95-125# / 25# DBs for Carry
Extra Challenge
Men: 205#+
Women: 145#+
Score: Slowest Round Only
Goal: 2:30-3:30
COACHES NOTES
This one is likely going to get grippy toward the end between the carry and deadlifts. Take a quick moment after coming in from the carry to shake out your arms before moving to the bar. The carry shouldn't take longer than 1:15. If it is, consider reducing the distance. Choose a deadlift weight that allows you to get those done in 1-2 sets. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
Reps Vary Today!
5 Rounds
100m Suitcase Carry*
10 Sandbag Over the Shoulder
30 Air Squats
Rest 1 minute between rounds
*Switch hands at 50m
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Slowest Round Only
Goal: 2:30-3:30
COACHES NOTES
This is a fun one!! Do your best to stay upright during the carry. Avoid letting the shoulders round forward or tilt too far away from the weighted side. That part shouldn't take longer than 1:15. If it is, consider reducing the distance. For the sandbag over shoulder, really use your hips to accelerate the bag up and over the shoulder. Practice a quick turn around and set up so those reps don't take longer than 45 seconds or so. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
TEAM VERSION
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
In teams of 2:
5 Rounds
100m Farmer Carry
20 Barbell Deadlifts
60 Air Squats
Partners will farmer carry together. One person works at a time on the deadlifts and air squats. Divide the work however you want.
Suggested Weight
Men: 135-185# / 40# DBs for Carry
Women: 95-125# / 25# DBs for Carry
Extra Challenge
Men: 205#+
Women: 145#+
Score: Total Time
Goal: 15:00-20:00
COACHES NOTES
Alright team! Really fight to do the carry unbroken! Your grip will get a break as you tranition from carry to deadlifts and then while your partner is working. Make sure neither of you starts on the deadlifts until both are back from the carry! Choose a weight on the deadlifts that is challenging but that you can do 5-10 reps of unbroken even under fatigue. Go hard when it's your turn on the air squats!
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.