FRIDAY 11/20/2020
Take note that the reps vary between the different versions today!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SPINE STRENGTHENING, 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
40 Alternating Dumbbell Snatch
40 Alternating Single Arm Overhead Lunge (20 Right Arm then 20 Left Arm)
40 Alternating Single Arm Dumbbell Snatch
40 Alternating Dumbbell Front Rack Lunges (both dumbbells)
40 Alternating Single Arm Dumbbell Snatch
40 Alternating Dumbbell Farmer Lunges (both dumbbells)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: 9-15 Min
This is a lot of reps but it should go pretty quick. Each section of 40 reps should take 1:30-2:30. Choose a load based on being able to hit that goal for every movement in this workout.
For the dumbbell power snatch the DB 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 40 you end up doing 20 per side.
For the overhead lunges you only need one dumbbell held overhead with one arm - bicep by the ear. Keep the belly tight and press up!!
If you are unable to do overhead lunges, just do the front rack lunges twice.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all of the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
For the front rack lunges, one dumbbell is held in each hand, one head resting on the shoulders, elbows high.
For the farmer lunges, the DBs will be held at the sides.
Keep your chest up and belly tight for all lunge variations.
Switch the front rack and farmer lunges to step ups or a single dumbbell held to the chest with both hands if you need to.
PROGRAM B
WARM UP
Overhead Warm Up
Snatch Warm Up
WORKOUT
20 Power Snatch
40 Alternating Overhead Lunges
20 Power Snatch
40 Alternating Front Rack Lunges
20 Power Snatch
40 Alternating Back Rack Lunges
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Score: Total Time
Goal: 9-15 Min
This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load based on being able to hit that goal for every one of the movements in this workout.
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 overhead lunges, hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.
For the front rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!
For the back rack lunges, the bar is resting on the upper back and shoulders.
Keep your belly tight and chest up for all lunge variations.
Customize with overhead plate lunges or just do front rack lunges twice.
For the front and back rack lunges, you could also switch to step ups.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
30 Sandbag Ground to Overhead
40 Overhead Sandbag Lunges
30 Sandbag Ground to Overhead
40 Sandbag Front Rack Lunges
30 Sandbag Ground to Overhead
40 Sandbag Back Rack Lunges
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-16 Min
This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load if possible, or adjust the reps if using a heavier bag, based on being able to hit that goal for each one of the movements in this workout.
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 overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.
For the front rack lunges, make sure the sandbag is resting on the biceps with the elbows high!
For the back rack lunges, the bag is resting on the shoulders behind the head.
Customize with overhead plate lunges or just do front rack lunges twice.
For the front and back rack lunges, you could also switch to step ups.
Keep your chest up and belly tight for all lunge variations!
LUNGES - 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, change the position of where or how you hold the dumbbells, smaller step/less range of motion, or step up or forward instead of step back in the lunge 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, single leg deadlift, glute bridge or goblet squat for the 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.