WEDNESDAY 01/08/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS OR PIGEON STRETCH
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls
Rest the remainder of each 5 min window.
Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).
RX Men: 40-50# DB - 20#ish Ball
RX Women: 25-35# DB - 13-15#ish Ball
RX+ Men/Women: 60 Double Unders, 30 Dumbbell Snatch, 30 Wall Balls
Wall Ball Target Height - 9-10' if possible. But....use what you've got.
Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min
This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW. Really shoot for that sub 4 minute goal!!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time. If 40 double unders will be really broken up, you may want to lower to around 25 reps. If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips 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 for each set of 20 you end up doing 10 per side.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
PROGRAM B
WARM UP
Squat Warm Up
Snatch Warm Up
WORKOUT
Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls
Rest the remainder of each 5 min window.
Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).
RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball
RX+ Men: 60 Double Unders, 95#+ Power Snatch , 30 Wall Balls
RX+ Women: 60 Double Unders, 65#+ Power Snatch, 30 Wall Balls
Wall Ball Target Height - 9-10' if possible. But....use what you've got.
Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min
This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW. Really shoot for that sub 4 minute goal!!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time. If 40 double unders will be really broken up, you may want to lower to around 25 reps. If that will still be really broken, maybe choose to go with dumbbell/barbell hop overs or double rep singles for this workout.
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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down and knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video)
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
Every 5 Min for 5 Total Rounds
40 Double Unders
12 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to Side Sandbag Thrusters
Rest the remainder of each 5 min window.
Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Ideal Med Ball Weight:
Men: 20#
Women: 13-15#
RX+ Men/Women: 60 Double Unders, 16 Sandbag Ground to Overhead, 30 Wall Balls / 20 Side to Side Sandbag Thrusters
Wall Ball Target Height - 9-10' if possible. But....use what you've got.
Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min
This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW. Really shoot for that sub 4 minute goal!!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time. If 40 double unders will be really broken up, you may want to lower to around 25 reps. If that will still be really broken, maybe choose to go with the sandbag hop overs, lateral toe touches or double rep singles for this workout.
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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
You also have the option for side to side thrusters, just take note of the rep difference!!
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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 KB SWINGS.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
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!