02/27/2019

PROGRAM B

Snatch Warm Up

5 Snatch Grip Deadlift

3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug

3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull

3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch

3 Behind the neck jerks
3 Overhead squats

3 High hang snatch
3 Above knee snatch
3 Mid shin snatchDo all reps to the power (partial squat).

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSThis is great for prepping for Toes to Bar or Knees Up too!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8  Power Snatch
6 Toes to Bar or V-Ups
4 Lateral Burpees Over Bar

RX Men: 75#
RX Women: 55#

RX + Men: 95#+
RX + Women: 65# +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:

For this, the numbers are low so that you can go basically unbroken the whole time.  Choose a weight for the hang power snatches that you think you can do that.  If 8 - even with the empty bar - is not going to happen you can lower the number to 5-6.

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.

For the toes to bar you will hang from the bar and start a small kip swing.  Keep under control.  Pull through the bar then push agains the bar from the shoulder.  When you push agains the bar - bringing the head behind the bar - you will bring the knees up(to sub knee ups) or toes all of the way to the bar.

You may also choose to do v-ups or scale to regular sit ups!

For the burpees you will go back to your bar.  You will place your hands on the ground parallel to your bar.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Jump over your bar laterally.

If you are unable to jump you may skip or step over your bar.

PROGRAM A

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

***See ful demo of the movements in the video demo you can find on Members Only!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSThis is great for prepping for Toes to Bar or Knees Up too!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 DB  Power Snatch (Alternating)
6 Toes to Bar or V-Ups
4 Lateral Burpees Over DB

RX Men: 40# DB
RX Women: 25# DB

RX + Men: 50# DB +
RX + Women: 35# DB+

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

NOTES:

For this, the numbers are low so that you can go basically unbroken the whole time.  Choose a weight for the DB  snatches that you think you can do that.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip 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 for each set of 8 you end up doing 4 per side.

For the toes to bar you will hang from the bar and start a small kip swing.  Keep under control.  Pull through the bar then push agains the bar from the shoulder.  When you push agains the bar - bringing the head behind the bar - you will bring the knees up(to sub knee ups) or toes all of the way to the bar.

You may also choose to do v-ups or scale to regular sit ups!

For the burpees you will go back to your bar.  You will place your hands on the ground parallel to your bar.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up.  Jump or step your feet back in.  Jump over your bar laterally.

If you are unable to jump you may skip or step over your bar.