FRIDAY 07/03/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Total Body Dumbbell Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Alternating Single Arm Dumbbell Snatch
8 Alternating Dumbbell Step Ups
Rest 1 Min Between AMRAPS
So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.
Start each new AMRAP at the beginning of a fresh round.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 12-16 TOTAL Rounds + (That's 3 to 4 Rounds per AMRAP)
Note that in this version it is 8 reps of the dumbbell snatch. Also, you'll be using one dumbbell for the snatches and two DBs for the step ups.
Set yourself up to be able to complete at least a round a minute the whole way. You may need to lower the load or step height so you can go fast!
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 8 you end up doing 4 per side.
For the dumbbell step ups you will have the dumbbells by your sides or on the shoulders. Keep your belly tight and chest up!
When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
8 reps will be 4 per leg.
Feel free to lower the height of the step up to something challenging but manageable for you!
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Barbell Power Snatch
8 Alternating Front Rack or Dumbbell Step Ups
Rest 1 Min Between AMRAPS
So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.
Start each new AMRAP at the beginning of a fresh round.
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"
**You may choose to use a barbell for the snatches and hold dumbbells for the step ups.
Men: 40-50# Dumbbells / Women: 25-35# Dumbbells
Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 15-20 TOTAL Rounds + (That's 3 1/2 to 5 Rounds per AMRAP)
Set yourself up to be able to complete about a round every 45 seconds the whole way. You may need to adjust the load or step height so you can go faster!
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 barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Feel free to lower the height of the step up to something challenging but manageable for you!
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so it's 4 per leg.
Remember, dumbbell step ups or lunges are also an option!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Sandbag Ground to Overhead
8 Alternating Sandbag Step Ups
Rest 1 Min Between AMRAPS
So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.
Start each new AMRAP at the beginning of a fresh round.
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"
Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 15-20 TOTAL Rounds + (That's 3 1/2 to 5 Rounds per AMRAP)
Set yourself up to be able to complete about a round every 45 seconds the whole way. You may need to adjust the load or step height so you can go faster!
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 sandbag step-ups, clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.
Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. 8 reps will be 4 per leg.
Modify first by lowering the step height. For heavier bags, you may need to remove a filler bag or just switch to one or two lighter dumbbells.
You could also try switching to sandbag lunges.
DB SNATCH/HANG 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 consider subbing Russian Kettlebell Swings
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat