MONDAY 05/06/2019
No Program C for the Re-Tester today!
If you've got dumbbells - don't be afraid to pull them out for this little number.
This workout was originally posted on Oct 04, 2018!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS
EITHER:
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, General Warm Up
Post: Chest Opener, Lower Back Release
PROGRAM B
WARM UP
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 snatch
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!
AMRAP 3 MIN
(AS MANY REPS AS POSSIBLE IN 3 MIN)
3 POWER SNATCH
6 BOX JUMP
6 PUSH UPS
REST 1 MIN (NOTE YOUR SCORE)
AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS
REST 2 MIN (NOTE YOUR SCORE)
AMRAP 7 MIN
7 POWER SNATCH
14 BOX JUMPS
14 PUSH UPS
RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX
RX + Men: 95# +
RX + Women: 65# +
Score: Total REPS across all 3 AMRAPS. This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.
Goal: A lot. Give it your all. Also #blamejulian
NOTES:
For this workout you will do 3 mini workouts basically. The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min). During that 3 min you repeat 3 power snatches, 6 box jumps and 6 push ups over and over for 3 min. At the end you write down what you got and rest 1 min. Then you do a 5 Min AMRAP of 5 power snatches, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min. At the end you will note your score for THAT ONE and rest 2 Min this time. FInally you will do a 7 min AMRAP of 7-14-14. At the end note your score. Add up TOTAL REPS from all 3 amraps for your score at the end!
For the power snatch you will start with the bar on the ground. (If you are using an empty bar it will be just below the knee). Heels are down and back is flat/knees are out. Arms are wide (overhead squat grip) and straight. Chest is up! Lift the bar by driving the heels into the ground as you lift the chest. Keep the arms long and straight. Once past the knees you will pick up speed and almost jump with the bar. DO NOT SWING IT OUT. Get the shoulder behind it before you jump. Shrug and allow the bar to travel UP the body (not away) by pulling the elbows high and outside. As you're pulling the bar up - pull YOURSELF down underneath it and punch to lock out in a partial squat position. Heels down, knees out, bar locked over the middle of the body. Stand to complete!
For the box jumps we would love to see you actually jump if possible. If you need to jump on something significantly lower to make that happen - do so! If you don't have something to jump on - you can find something to jump OVER!
If you are unable to jump at this time you may sub step ups.
For the push ups we want to see a solid body position. Touch the chest and thighs to the ground and come all of the way back up. No sagging or snaking. Go to the knees or do elevated if needed.
PROGRAM A
WARM UP
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
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
WORKOUT
FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!
AMRAP 3 MIN
(AS MANY REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS
REST 1 MIN (NOTE YOUR SCORE)
AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS
REST 2 MIN (NOTE YOUR SCORE)
AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS
RX Men: 40# DB, 22-24" ish Box
RX Women: 25# DB, 18-20" Box
RX + Men: 50# DB
RX + Women: 35# DB
Score: Total REPS across all 3 AMRAPS. This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.
Goal: A lot. Give it your all. Also #blamejulian
NOTES:
For this workout you will do 3 mini workouts basically. The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min). During that 3 min you repeat 6 alternating hands dumbbell snatches, 6 box jumps and 6 push ups over and over for 3 min. At the end you write down what you got and rest 1 min. Then you do a 5 Min AMRAP of 10 alternating DB snatch, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min. At the end you will note your score for THAT ONE and rest 2 Min this time. FInally you will do a 7 min AMRAP of 14-14-14. At the end note your score. Add up TOTAL REPS from all 3 amraps for your score at the end!
For the dumbbell snatch the dumbbell will start on the ground between the feet. You will have your heels down and your knees slightly bent. You will grab the dumbbell with one hand and keep the arm long and straight. Lift the chest and keep the back flat. Stand hard and fast with the dumbbell lifting the chest and digging the heels down. Keep the arm straight as you stand. Shrug the shoulder of the working arm. Pull the elbow to the outside to keep the dumbbell close as it travels up the body. Finally, punch it up to a locked out position overhead with the bicep by the ear. If your press out starts to fatigue you can even pull under it slightly. Just make sure you are standing tall to finish.
Lower the dumbbell down and switch hands. For the 6s you will do 3 per side. The 10s - 5 per side. the 14s - 7 per side.
For the box jumps we would love to see you actually jump if possible. If you need to jump on something significantly lower to make that happen - do so! If you don't have something to jump on - you can find something to jump OVER!
If you are unable to jump at this time you may sub step ups.
For the push ups we want to see a solid body position. Touch the chest and thighs to the ground and come all of the way back up. No sagging or snaking. Go to the knees or do elevated if needed.