FRIDAY 08/28/2020
It's time to RE-TEST Julian's choice for a challenge workout!
We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!
Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR HIPS
* 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
Box Jump Warm Up
Snatch Warm Up
WORKOUT
5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch
RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)
RX+ Men:50# DBs + (2 for Lunge - 1 for snatch)
RX+ Women: 35# DBs + (2 for Lunge - 1 for snatch)
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
For this workout you will do regular old box jumps. No fancy over stuff.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.
We would love to see you actually jump, even if that means that you significantly lower the height.
If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the dumbbells on the shoulders with the elbows high.
Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.
Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!
Especially with the walking lunges, make sure you stand up all the way between each rep.
For the 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.
Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Snatch Warm Up
WORKOUT
5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75# +
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
For this workout you will do regular old box jumps. No fancy over stuff.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.
We would love to see you actually jump, even if that means that you significantly lower the height.
If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.
Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.
Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!
Remember to stand up all the way between each rep. 20 reps is 10 per leg.
For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip. Feet are under the hips. You will dip the chest forward and keep the heels down. You will hinge at the hips and bend the knees slightly. Allow the bar to slide down the leg - keep the belly tight and chest UP! After performing that small dip you will jump straight UP with the bar keeping the arms straight. Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow). Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head. In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!
Stand to complete and then lower back to the waist.
Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Snatch Warm Up
WORKOUT
5 Rounds
10 Box Jumps
20 Sandbag Front Rack Lunge
10 Sandbag Hang to Overhead
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
For this workout you will do regular old box jumps. No fancy over stuff.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.
We would love to see you actually jump, even if that means that you significantly lower the height.
If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the bag in the front rack. That means the bag is resting on the front of the shoulders with the elbows high.
Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.
Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!
Stand up all the way between each rep. 20 reps is 10 on each leg.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!
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.
FRONT RACK LUNGE/LUNGE - 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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges
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