WEDNESDAY 03/11/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | HIP FLEXORS/PSOAS
POST: LOWER BACK RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
12 Hang Power Snatch
12 Weighted Sit Ups
RX Men: 75# / 35-45# Weighted Sit Up
RX Women: 55# / 25-35# Weighted Sit Up
RX+ Men: 95#+
RX+ Women: 65#+
Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
10 Hang Squat Snatch
12 Weighted Sit Ups - OR - GHD Sit Ups
RX Men: 75# / 35-45# Weighted Sit Up
RX Women: 55# / 25-35# Weighted Sit Up
RX+ Men: 95#+
RX+ Women: 65#+
Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the hang squat snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull your body under the bar. Catch the bar in an overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
If you choose GHD sit ups make sure that you have done this many reps in a workout before. If not, lower the reps.
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 Bent Over Rows.
WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Dead Bugs or Functional Progression 1, Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See Mama Mods Movement Library for Demos!). If you are confirdent in your core/pelvic floor recovery you can try an assisted sit up or less reps/intensity.