THURSDAY 10/28/2021
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-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
50 Dumbbell Deadlifts
Rest 1 minute
5 Rounds
12 Kipping Pull Ups*
12 Box Jump Overs
Rest 1 minute
50 Dumbbell Deadlifts
*For strict pull ups, go with 6-9 reps
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs // Increase Pull Ups & Box Jump Overs to 16
Women: 35# DBs // Increase Pull Ups & Box Jump Overs to 16
Score: Total Time Including Rest
Goal: 14:00-18:00
COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. Think 2-4 sets, they should take 2:00-3:00. Choose a variation on the pull ups that you can complete 12 reps in a minute or less, think 1-3 sets the whole way. If you are customizing, we don't recommend bent over rows today. If you don't have rings or are unable to do inverted rows, go with plank rows. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 50 deadlifts, we want you to dig deep but don't get sloppy!
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
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
Inverted Row
Banded Pull Ups
Plank Rows
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
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
35 Barbell Deadlifts
Rest 1 minute
5 Rounds
12 Kipping Pull Ups*
12 Box Jump Overs
Rest 1 minute
35 Barbell Deadlifts
*For strict pull ups, go with 6-9 reps
Suggested Weight
Men: 135-185# / 20-24" Box
Women: 95-125# / 16-20" Box
Extra Challenge
Men: 205#+ // Increase Pull Ups & Box Jump Overs to 16
Women: 145#+ // Increase Pull Ups & Box Jump Overs to 16
Score: Total Time Including Rest
Goal: 14:00-18:00
COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. There are less reps in this version because they will be a bit heavier. Think 2-4 sets, they should take 2:00-3:00. Choose a variation on the pull ups that you can complete 12 reps in a minute or less, think 1-3 sets the whole way. If you are customizing, we don't recommend bent over rows today. If you don't have rings or are unable to do inverted rows, go with plank rows. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 35 deadlifts, we want you to dig deep but don't get sloppy. Go with small sets and short breaks!
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
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
Plank Rows
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
PROGRAM C
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
GLORY DAYS
35 Barbell Deadlifts
Rest 1 minute
5 Rounds
4-5 Bar Muscle Ups
12 Box Jump Overs
Rest 1 minute
35 Barbell Deadlifts
*Can also do Ring Muscle Ups!
Suggested Weight
Men: 135-185# / 20-24" Box
Women: 95-125# / 16-20" Box
Extra Challenge
Men: 205#+ // Increase Box Jump Overs to 16
Women: 145#+ // Increase Box Jump Overs to 16
Score: Total Time Including Rest
Goal: 14:00-18:00
COACHES NOTES
Be careful not to come out too hot on the first chunk of deadlifts. Even if you can go unbroken or even a couple of big sets, if you bite off more than you can chew, the rest of the workout is going to be rough. There are less reps in this version because they will be a bit heavier. Think 2-4 sets, they should take 2:00-3:00. The bar muscle ups should take no more than a minute. Think about a smooth pace on the box jump overs so you can knock out 12 reps without any really long breaks. On your final 35 deadlifts, we want you to dig deep but don't get sloppy. Go with small sets and short breaks!
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
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
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
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.
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.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.