SATURDAY 11/13/2021
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
PULL UP WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
Each Round is on a 3 Minute Clock
15 Kipping Pull Ups
Max Reps Alternating Dumbbell Piston
Rest 1 Minute Between Rounds
Suggested Weight
Men: 40# DB
Women: 25# DB
Strict Pull Up Option: 6-8 reps each round
Extra Challenge
Men: 50# DB and/or Increase to 20 Pull Ups
Women: 35# DB and/or Increase to 20 Pull Ups
Score: Total # of Piston Reps
Goal: 90-125 Reps
COACHES NOTES
You're aiming to knock out 18-25 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the pull ups in 0:30-1:00. If you know you'll crush the pull ups, consider upping the reps to 20 - OR - check out the Glory Days option under Program C if you have muscle ups! Choose a weight for the pistons that allows you to do at least 8 reps unbroken - that means 4 snatches on each arm and 16 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!
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
Bent Over Row
Banded Pull Ups
DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.
PROGRAM B
WARM UP
PULL UP WARM UP
GENERAL BARBELL WARM UP
WORKOUT
5 Rounds
Each Round is on a 3 Minute Clock
15 Kipping Pull Ups
Max Reps Barbell Piston
Rest 1 Minute Between Rounds
*Can also use sandbag for this version!
Suggested Weight
Men: 75#
Women: 55#
Strict Pull Up Option: 6-8 reps each round
Extra Challenge
Men: 95# and/or Increase to 20 Pull Ups
Women: 65# and/or Increase to 20 Pull Ups
Score: Total # of Piston Reps
Goal: 70-100 Reps
COACHES NOTES
You're aiming to knock out 14-20 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the pull ups in 0:30-1:00. If you know you'll crush the pull ups, consider upping the reps to 20 - OR - check out the Glory Days option under Program C if you have muscle ups! Choose a weight for the pistons that allows you to do at least 5 reps unbroken - that means 5 snatches and 10 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!
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
Bent Over Row
Banded Pull Ups
BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Clean & Jerk + 2 Front Rack Lunges/Step Ups
PROGRAM C
WARM UP
PULL UP WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Glory Days Option!!!
5 Rounds
Each Round is on a 3 Minute Clock
5-7 Bar or Ring Muscle Ups
Max Reps Barbell Pistons
Rest 1 Minute Between Rounds
*Can also use dumbbells or sandbag for this version!
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total # of Piston Reps
Goal: 70-100 Reps
COACHES NOTES
You're aiming to knock out 14-20 pistons per round. That should be plenty doable if you're gettin 2:00-2:30 to work on them. That'll mean finishing the muscle ups in 0:30-1:00. You can always just reduce the number to something you can complete in 1 minute or less. Choose a weight for the pistons that allows you to do at least 5 reps unbroken - that means 5 snatches and 10 lunges. Keep your breaks short and work till the last second in the 3-min window knowing there's a rest between rounds!
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
BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Clean & Jerk + 2 Front Rack Lunges/Step Ups
TEAM VERSION
WARM UP
PULL UP WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2:
5 Rounds
30 Kipping Pull Ups
40 Alternating Dumbbell Pistons
One person works while the other rests. Break up the work however you like!
*Can also use barbell or sandbag for this version or mix and match!
Suggested Weight
Men: 40-50# DB
Women: 25-35# DB
Strict Pull Up Option: 6-8 Reps per Person per Round (If only one partner wants to do strict pull ups, they'd be responsible for 6-8 reps per round. The other partner would be responsible for 15 kipping.)
Extra Challenge
Men/Women: Increase Pull Ups by 5 Reps per Person per Round (So if only one person wants to do Extra Challenge, up reps to 35. If both, 40.)
Score: Total Time
Goal: 20-25 Min
COACHES NOTES
You and your partner are aiming to finish a round every 4-5 minutes. Choose a pull up variation that allows you to do 8-10 reps at a time! Those 30 reps between the two of you should be done in a minute or less. For the pistons, go with a weight that allows you to do at least 8 reps unbroken - that means 4 snatches on each arm and 16 lunges. You guys can switch off more (or less) frequently but you should feel confident with that number of reps when it's your turn. Remember to take some deep breaths while you're resting!
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
Bent Over Row
Banded Pull Ups
DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.
Pull Ups
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunges
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.