WEDNESDAY 12/04/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Dumbbell Hang Power Snatch (Alternating)
2 Dumbbell Step Ups
4 Dumbbell Hang Power Snatch (Alternating)
4 Dumbbell Step Ups
6 Dumbbell Hang Power Snatch (Alternating)
6 Dumbbell Step Ups
.....
Get as far as you can in 12 Min.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 14s +
This workout is really going to tax your grip, so break up the reps into smaller sets and do it early with short breaks!
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these. For example in the round of 8, it is 4 per arm.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Barbell Hang Power Snatch
2 Weighted Step Ups
4 Barbell Hang Power Snatch
4 Weighted Step Ups
6 Barbell Hang Power Snatch
6 Weighted Step Ups
.....
Get as far as you can in 12 Min.
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115#
RX+ Women: 65-75#
**Weighted Step Ups can either be done with your barbell on your back OR with dumbbells at your sides.
Dumbbell Weights:
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 12s +
This workout is really going to tax your grip, so break up the reps into smaller sets and do it early with short breaks!
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 step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. For example, in the round of 8 you end up doing 4 per side.
For dumbbell step ups the movement is the same you are just holding a DB in each hand with arms by your sides.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Sandbag Hang to Overhead
2 Sandbag Step Ups
4 Sandbag Hang to Overhead
4 Sandbag Step Ups
6 Sandbag Hang to Overhead
6 Sandbag Step Ups
.....
Get as far as you can in 12 Min.
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Add up ALLL of your reps of both movements for one total reps score!
Goal: Get through 12s +
Try to gauge what your pace would be in the round of 8 and start with that pace so you don't come out too hot on this one!
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or switching to lunges.
DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you can sub KB Swings.
DB 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 lighter weight, 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. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat