WEDNESDAY 09/04/2019

 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Pigeon Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
120 Alternating Single Arm Dumbbell Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 40# DB
RX WOMEN: 25# DB

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

RX+ Option: 160 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 20 DB snatches every time.

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 by the end of this you will have done 60 on each arm.

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

For Time
75 Power Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 75#
RX WOMEN: 55#

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

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 snatches every time.

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 jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
75 Sandbag Ground to Overhead

Every 2 Min complete:
20 Jumping Lunges

This includes at the very beginning.

No RX or RX+ for the bags.

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

**You may also choose to do a heavy ball over the shoulder. Pick reps that will allow you to get at least 15 or so each cycle.

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min

Ooh this is going to get spicy! You want to get in enough ground to overheads every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 SB Ground to Overheads every time.

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!

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

MAMA MODIFICATIONS

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 shoulder height KB Swings.

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

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!

ALTERNATING LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.