FRIDAY 04/12/2019

 

Accessory workouts that work well today:
Pre:  Power - Oly - Pow
Post:  Suns Out Guns Out - Butts and Guts
Either: Gymnastics

PROGRAM A

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

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

WORKOUT

3 Rounds
Each Round is For Time:

20 Dumbbell Power Snatch (Alternating)
40 DB Front Squats
20 Dumbbell  Power Snatch (Alternating)

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

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

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 20 dumbbell snatches, 40 DB front squats, and then 20 more dumbbell snatches.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

You don't want to come out too slow testing the waters and then find out you thats now your score, and you don't want to come out too fast  and blow yourself up. But,  you have 2 whole minutes to catch your breath before starting up again. Don't be afraid to push the envelope when you have that much time to rest built into the workout.  Take smart breaks, and try to use breaks between the movements as your rest.

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.

For the DB front squats, make sure the dumbbells  (yes you will use 2 DBs) 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.

Subs for Snatches/FS would be to lower the weight

PROGRAM B

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

See video demo on Members Only!

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

WORKOUT

3 Rounds
Each Round is For Time:

15 Power Snatch
40 Front Squats
15 Power Snatch

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# +
RX+ Women: 75#+

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 15 power snatches, 40  front squats, and then 15 more power snatches.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

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 front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows 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 bar on the shoulder and not out in front.  Stand fully for each rep.

The front squats are light enough that you may find yourself trying to speed through all 40.  It is best to be methodical, make each rep the same in speed up and speed down. Don't get 10 reps in and realize your legs are ON FIRE!

PROGRAM C

PROGRAM C

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

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

WORKOUT

3 Rounds
Each Round is For Time:

10 Sandbag Over the Shoulder
40 Sandbag Front Squats
10 Sandbag Over the Shoulder

Rest 2 Min Between Rounds

No RX or RX+ - just use what you've got.  Raise or lower reps as needed with the bag weight you have to keep goal times!

Score: SLOWEST ROUND ONLY

Goal: Under 5 Min (for slowest round score)

NOTES:

Ok so the way this one flows is you will do 10 sandbag over the shoulder, 40  front squats, and then 10 sandbag over the shoulder.  Note your time when you finish and rest 2 min.  Then repeat.  Do this for a total of 3 rounds.  Your score is your slowest of the 3 rounds.

For the sandbag  over shoulder you will start with the bag between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag . This is especially important if the bag has no handles/is on the heavier side for you. Stand by driving through the heels and lifting the chest as you pull the bag into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

For the sandbag squats, make sure the sandbag is resting on the biceps with the elbows 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 sandbag on the biceps and elbows high. Stand fully for each rep.

These kinds of workouts can be a bit tricky, you don't want to come out too slow testing the waters and then find out you thats now your score, and you don't want to come out too fast  and blow yourself up. But,  you have 2 whole minutes to catch your breath before starting up again. Don't be afraid to push the envelope when you have that much time to rest built into the workout.  Take smart breaks, the front squats will start to burn, try to use breaks between the movements as your rest