SATURDAY 06/20/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, CHEST OPENER
* 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
Total Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Double Dumbbell Power Snatch
9 Pull Ups
12 Box Jump Overs
Rest 1 Min Between Rounds
RX Men: 40# DBs / 24" Box
RX Women: 25# DBs / 20" Box
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+
This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.
Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!
The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Remember, straight arms in the bottom and chin all the way over at the top!
For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.
PROGRAM B
WARM UP
Pull Up Warm Up
Snatch Warm Up
WORKOUT
3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Power Snatch
9 Pull Ups
12 Box Jump Overs
Rest 1 Min Between Rounds
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+
RX+ Women: 65#+
Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+
This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.
Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!
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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Remember, straight arms in the bottom and chin all the way over at the top!
For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.
PROGRAM C
WARM UP
Full Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Sandbag Ground to Overhead
9 Pull Ups
12 Box Jump Overs
Rest 1 Min Between Rounds
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+
Set yourself up for a round a minute. The box jump overs eat up a lot of time so adjust the load of the bag if possible and necessary.
Otherwise, lower the reps on the ground to overhead if 6 reps is taking more than 20-30 seconds.
Choose a version of the pull up you can complete in 1-2 sets each time.
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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Remember, straight arms in the bottom and chin all the way over at the top!
For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.
TEAM VERSION
WARM UP
Pull Up Warm Up
Snatch Warm Up
WORKOUT
In Teams of 2 Complete:
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
You Go - I Go Format
3 Power Snatch
6 Pull Ups
9 Box Jump Overs
Partner 1 does one full round then Partner 2 goes. Keep switching for 16 Min.
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+
RX+ Women: 65#+
**This version can also be done with the dumbbell options or sandbag options in Program A or C.
Score: Total Number of Completed Rounds and any Additional Reps from both teammates.
Goal: 15 Rounds +
The reps are reduced on this version and you are resting half the time. So, gun it when it's your turn!
Set yourself up to be able to complete each round in a minute or less.
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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Remember, straight arms in the bottom and chin all the way over at the top!
For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.
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 sub KB SWINGS.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.