WEDNESDAY 09/25/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: BUTTS & GUTS
POST: ENDURANCE
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Cool Down Flow, Stress Relief
PROGRAM A
WARM UP
Box Jump Warm Up
Pull Up Warm Up
WORKOUT
Every 4 Min for
5 Rounds
20 KB/DB Swings
15 Box Jumps
10 Pull Ups
RX Men: 45-55# KB/DB
RX Women: 30-40# KB/DB
RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round
Score: Slowest round only
Goal: Under 3 min
This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.
So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
PROGRAM B
WARM UP
Box Jump Warm Up
Pull Up Warm Up
Snatch Warm Up
WORKOUT
Every 4 Min for
5 Rounds
15 Hang Power Snatch
15 Box Jumps
10 Pull Ups
RX Men: 65#
RX Women: 45#
RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round
Score: Slowest round only
Goal: Under 3 min
This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.
So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
PROGRAM C
WARM UP
Box Jump Warm Up
Pull Up Warm Up
WORKOUT
Every 4 Min for
5 Rounds
15 Sandbag Ground to Overhead
15 Box Jumps
10 Pull Ups
RX Men: Bag you've got
RX Women: Bag you've got
RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round
Score: Slowest round only
Goal: Under 3 min
This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.So the idea here is to get at least 60 seconds of rest between each round. You may reduce the reps on the Sandbag if you are working with a heavier bag and it will take more than 60-90 seconds. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! 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! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.
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, Banded Lat Pull Downs, BIRTHFIT 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.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat