MONDAY 06/10/2019
There are 2 scores for this one!!! No sandbagging! Peacocks unite!
You have had almost a year to improve on this one! It was originally posted on 06/29/2018!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Spine Strengthening
Post: Lower Back Release, Stress Relief
PROGRAM B
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
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
WORKOUT
FOR TIME
PART 1
40 Power Snatch
30 Bar Facing Burpees
REST 5 Min Before PART 2
RX Men: 75#
RX Women: 55#
RX + Men: 95#
RX + Women: 65#
You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets. It is HIGHLY unnecessary for 98% of us!
PART 2
30 Bar Facing Burpees
40 Power Snatch
RX Men: 75#
RX Women: 55#
NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.
For the power snatch the bar will start on the ground. You will have a wide (overhead squat) grip. Your feet are under your hips. Knees are bent and your chest is over the bar. The chest should be lifted with the back flat and belly tight. Arms are straight and head is neutral.
You will lift the bar by driving the heels down and lifting the chest. Pull the bar back into the body and keep the chest up. Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips! Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body! Pull yourself under the bar and punch it to lock out overhead. You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.
Stand completely to finish each rep.
For the bar facing burpees you will touch the chest and thighs to the ground facing your bar. Jump or step your feet in and then jump over.
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
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
WORKOUT
FOR TIME
PART 1
60 DB Power Snatch (alternating)
30 DB Facing Burpees
REST 5 Min Before PART 2
RX Men: 40# Dumbbell
RX Women: 25# Dumbbell
RX + Men: 50# Dumbbell
RX + Women: 35# Dumbbell
PART 2
30 DB Facing Burpees
60 DB Power Snatch (alternating)
RX Men: 40# Dumbbell
RX Women: 25# Dumbbell
RX + Men: 50# Dumbbell
RX + Women: 35# Dumbbell
NOTES:
Use the same weight as you used in Part 1You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.
For the dumbbell snatch you will use a single dumbbell. It will start between the feet and you will grip the dumbbell with one hand. Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell. You will stand by digging the heels into the ground and lifting the chest. Keep the arm straight! Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up! Get the bicep by the ear to lock out. Switch hands with each rep. So you will do 60 total (30 per arm).
For the DB facing burpees you will touch the chest and thighs to the ground facing your DB. Jump or step your feet in and then jump over!