TUESDAY 03/12/2019
PROGRAM B
PROGRAM B
WARM UP
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps in 10 Min)
8 Hang Power Snatch
10 Back Squats
RX Men: 75#
RX Women: 55#
RX+ Men: 95# +
RX+ Women: 65# +
Score: Total number of completed rounds and reps in 10 min
Goal: 8 Rounds +
NOTES:
Choose a weight or modification that will allow you to meet close to the goal rounds! If you are a super beast and can make it happen even heavier - go for it! Don't be afraid to scale down the weight too guys!
For the hang power snatch you will 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.
The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
PROGRAM A
PROGRAM A
WARM UP
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
10 Min AMRAP
(As Many Rounds and Reps in 10 Min)
12 Alternating Hang DB Snatch
10 DB Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 8 Double Hang Dumbbell Snatch
RX+ Women: 8 Double Hang Dumbbell Snatch
Score: Total number of completed rounds and reps in 10 min
Goal: 8 Rounds +
NOTES:
Choose a weight or modification that will allow you to meet close to the goal rounds! Don't go double dumbbell if you will have to break a ton and have to take long breaks too much!
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 so you end up doing 6 per arm per round.
If you are doing the double dumbbell version. Technique is the same - just with 2 dumbbells and not alternating. Lower the reps to 8!!!!
For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
If you need to you can scale down to a single dumbbell held at the chest!