TUESDAY 09/08/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SI JOINT 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
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Every 2 Min for 16 Minutes
(8 Rounds Total)
Run 200 Meters
Max Reps Alternating Single Arm Dumbbell Snatch
NO REST BETWEEN ROUNDS
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Score: Total Dumbbell Snatch Reps ONLY
Goal: 100 Reps+
So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
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.
To get a feel for the hip action with this movement, modify to alternating hang power snatches.
PROGRAM B
WARM UP
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Every 2 Min for 16 Minutes
(8 Rounds Total)
Run 200 Meters
Max Reps Power Snatch
NO REST BETWEEN ROUNDS
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
**Since Program C is Row/Bike you can also put a sandbag score in this version using a sandbag ground to overhead.
Score: Total Power Snatch Reps ONLY
Goal: 64 Reps +
So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 8 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
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.
Modify by going from the hang position.
You could also sub the sandbag ground to overhead. Grab hold of the overhand 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!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Every 2 Min for 16 Minutes
(8 Rounds Total)
Row 250
or
Bike 15 Cals Men / 11 Cals Women
Max Reps Alternating Single Arm Dumbbell Snatch
NO REST BETWEEN ROUNDS
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
**Can also do the barbell or sandbag options from Program A or B with this row/bike version as well.
Score: Total Dumbbell Snatch Reps ONLY
Goal: 100 Reps+
So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!
For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.
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.
To get a feel for the hip action with this movement, modify to alternating hang power snatches.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings.