TUESDAY 11/12/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE
PROGRAM A
WARM UP
Pull Up Warm Up
Shoulder Warm Up
Workout
5 Rounds
Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Alternating Dumbbell Snatch
Rest 1 Min after each 2 Min AMRAP
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: Double Dumbbell Snatch with 40# DBs / 60 Double Unders
RX+ Women: Double Dumbbell Snatch with 25# DBs/ 60 Double Unders
**You may choose RX (alternating dumbbell snatches) and still do the RX+ 60 Double Under option if that makes more sense for your fitness in both areas. Just click RX and put 60 Double Unders in comments!
Score: DUMBBELL (or double dumbbell) SNATCH REPS ONLY from you LOWEST scored round!
Goal: 18 Reps + Single Arm / or 12 Reps + Double DB
We're not gonna lie, the double dumbbell snatch option is rough! Only choose that if you can easily get 12 reps in under a minute during a practice round.
Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
If jumping is off the table today, try 40 toe taps to a low target.
For the single DB power snatch 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 to finish. Alternate hands with each rep. So if you hit the goal of 18 reps in a round, it would be 9 on each arm.
PROGRAM B
WARM UP
Full Body Warm Up
Snatch Warm Up
Workout
5 Rounds
Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Power Snatch
Rest 1 Min after each 2 Min AMRAP
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115# / 60 Double Unders
RX+ Women: 65-75# / 60 Double Unders
**You may choose RX weight and still do the RX+ 60 Double Under option if that makes more sense for your fitness in both areas. Just click RX and put 60 Double Unders in comments!
Score: POWER SNATCH REPS ONLY from you LOWEST scored round!
Goal: 12 Reps +
Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.
Jump rope should take about a minute and load on the bar should allow for at least 10 unbroken reps with proper, consistent form.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
If jumping is off the table today, try 40 toe taps to a low target.
For the power snatch 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.
PROGRAM C
WARM UP
Full Body Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Sandbag Ground to OH
Rest 1 Min after each 2 Min AMRAP
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+: 60 Double Unders
Score: SANDBAG GROUND TO OVERHEAD REPS ONLY from you LOWEST scored round!
Goal: 14 Reps +
Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.
You will likely release the bag on the way down to the ground between each rep. Make sure you take the time to set your feet, hips, back, and gaze in the correct position before you initiate the next repetition.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
If jumping is off the table today, try 40 toe taps to a low target.
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!
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with KB SWINGS.
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!