THURSDAY 11/04/2021
Reps vary for this workout!
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
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, UPPER BODY LACROSSE BALL DAILY TUNE UP
PROGRAM A
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Reps vary for this workout!
Every 2 Minutes for 12 Minutes (6 Total Rounds)
100 Meter Farmer Carry
16 Alternating Dumbbell Shoulder Press
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men/Women: Increase to 20 Alt Presses
Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes
Goal: All 6 Rounds
COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. So, choose a weight on the shoulder press that you could do 16 unbroken reps of. It would be wise, however, to break them up early. 16 is a lot for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, they are probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.
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
ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 16 reps is 8 on each arm.
CUSTOMIZATION
Single Dumbbell Shoulder Press
PROGRAM B
WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
Reps vary for this workout!
Every 2 Minutes for 12 Minutes (6 Total Rounds)
100 Meter Farmer Carry
10 Barbell Shoulder Press
Suggested Weight
Men: 75-115# Bar | 40# DBs
Women: 55-75# Bar | 25# DBs
Extra Challenge
Men/Women: Increase to 14 Presses
Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes
Goal: All 6 Rounds
COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one, especially in the later rounds. So, choose a weight on the shoulder press that you could do 10 unbroken reps of but it wouldn't be easy. Then, break them up early. We don't want to fall apart in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, the weight is probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.
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 SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
Reps vary for this workout!
Every 2 Minutes for 12 Minutes (6 Total Rounds)
100 Meter Suitcase Carry*
12 Sandbag Shoulder Press
*Switch hands at 50 Meters
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase to 16 Presses
Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes
Goal: All 6 Rounds
COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. Break up the shoulder press reps early. 12 is a good amount for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you think you can go unbroken for all 6 rounds, go with the extra challenge, or you could even switch to s seated press. The suitcase carries are going to take about a minute, which gives you about a minute for the presses. Remember to switch hands at the halfway point for each carry.
SANDBAG SUITCASE CARRY
Hold the bag by the center handle 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 100m, it should take about 1 minutes. If it's much slower or you are breaking a lot, just go :30s out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
SANDBAG SHOULDER PRESS
Stand up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears. Lower with control back to the shoulders/biceps.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press
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.
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.