SATURDAY 10/31/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS, 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
Squat Warm Up
WORKOUT
80 Air Squats
80 Alternating Single Arm Dumbbell Snatch
80 Air Squats
Every Minute on the Minute:
8 Dumbbell Hop Overs
RX Men: 40-50# DB
RX Women: 25-35# DB
RX+ Men/Women: 100 of Each + 10 Dumbbell Hop Overs
Score: Total Time
Goal: 10-15 Min
Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!
Once you've completed 80 air squats like that, move on to the power snatches.
Choose a load that you can complete 16-24 power snatches per minute.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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 80 you end up doing 40 per side.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
PROGRAM B
WARM UP
Squat Warm Up
Snatch Warm Up
WORKOUT
80 Air Squats
40 Power Snatch
80 Air Squats
Every Minute on the Minute:
8 Dumbbell Hop Overs
RX Men: 75-95#
RX Women: 45-65#
RX+ Men/Women: 100 Air Squats + 50 Power Snatch + 10 Dumbbell Hop Overs
Score: Total Time
Goal: 10-15 Min
Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!
Once you've completed 80 air squats like that, move on to the power snatches.
Choose a load that you can complete 8-12 power snatches per minute.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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 hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
If you don't have a dumbbell find something 3-4 inches high to hop over. Or, challenge yourself with barbell hop overs!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
80 Air Squats
60 Sandbag Ground to Overhead
80 Air Squats
Every Minute on the Minute:
8 Sandbag Hop Overs
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 100 Air Squats + 75 Sandbag Ground to Overhead + 10 Hop Overs
Score: Total Time
Goal: 10-15 Min
Start on the air squats. At the 1:00 mark and the start of each subsequent minute, stop what you are doing and perform 8 hop overs then get back to work!
Once you've completed 80 air squats like that, move on to the ground to overheads.
Choose a load that you can complete 12-18 ground to overhead reps per minute.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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 hop overs, stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
In Teams of 2 Complete
200 Air Squats
200 Alternating Single Arm Dumbbell Snatch
200 Air Squats
One Person Works at a Time
Every Time You Want to SWITCH - You Must BOTH Perform 10 Dumbbell Hop Overs
RX Men: 40-50# DB
RX Women: 25-35# DB
Score: Total Time
Goal: Under 25 Min
One partner starts on the air squats while the other rests. You can decide how often to switch off but every time you do, both of you do 10 hop overs.
Once you've completed 200 air squats like that, move on to the power snatches.
Choose a load that you can complete at least 16 power snatches at a time, that's 8 per arm.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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 if you did 10 on each arm, that would be 20 reps.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
AIR SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
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
BOX JUMP/JUMP/SKIP/HOP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.