WEDNESDAY 04/22/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
SWAP (skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW AND/OR 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
For Time
120 Alternating Dumbbell Snatch
Every Minute on the Minute 6 Weighted Sit Ups
**No sit ups on first min
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB / 8 Weighted Sit Ups
RX+ Women: 35# DB 8 Weighted Sit Ups
**If you need to swap to a lighter weight for the sit ups vs the DB snatch - note that in comments!
Score: Total Time
Goal: 9-14 Min
If you find yourself dropping below 10 snatches per min - lower the number of sit ups - or do unweighted sit ups!
On "go" start doing your power snatches. At the 1:00 mark, stop and do 6 weighted sit ups then get right back to the power snatches until 2:00 when it's time for more weighted sit ups. Keep going like that until you've completed all 120 reps.
Choose a load at which you can do a MINIMUM of 12 power snatches per minute.
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 when you complete 120 reps it will be 60 per arm.
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
Snatch Warm Up
WORKOUT
For Time
75 Barbell Power Snatch
Every Minute on the Minute 6 Weighted Sit Ups
**No sit ups on first min
RX Men: 75# / Sit Up Weight: 30-40#
RX Women: 55# / Sit Up Weight 15-25#
RX+ Men: 95# / 8 Weighted Sit Ups
RX+ Women: 65# / 8 Weighted Sit Ups
Score: Total Time
Goal: 9-14 Min
If you find yourself dropping below 6 snatches per min - lower the number of sit ups - or do unweighted sit ups!
On "go" start doing your power snatches. At the 1:00 mark, stop and do 6 weighted sit ups then get right back to the power snatches until 2:00 when it's time for more weighted sit ups. Keep going like that until you've completed all 75 reps.
Choose a load at which you can do a MINIMUM of 7 power snatches per minute.
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.
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
WORKOUT
For Time
75 Sandbag Ground to Overhead
Every Minute on the Minute 6 Sandbag Supine Toe Touches
**No toe touches on first min
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+: Go up to 8 Toe Touches per min.
Score: Total Time
Goal: 9-14 Min
If you find yourself dropping below 6 ground to overhead reps per min - lower the number of sit ups - or do unweighted sit ups!
On "go" start doing your ground-to-overheads. At the 1:00 mark, stop and do 6 supine toe touches then get right back to the ground to overheads until 2:00 when it's time for more toe touches. Keep going like that until you've completed all 75 reps.
Choose a load at which you can do a MINIMUM of 7 reps of the ground to overhead per minute.
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 supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
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, use the Shift programming with KB Swings instead.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose one of the movements from the Functional Progression Warm Up video), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See the Mama Modifications movement library for demos).