FRIDAY 02/05/2021
Please make note of the different rep ranges for the different versions today.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): BUTTS & GUTS
POST(best after the main workout): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, STRESS RELIEF
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
4 Rounds
20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
20 Alternating Dumbbell Snatch
Rest 2 Min Between Rounds
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
**Goal today is to move WELL - and deliberately through the get ups.
Score: Total Time Including Rest
Goal: 22-28 Min
Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.
Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to. Focus on keeping your chest up as you lower the DB to the floor on each rep.
DUMBBELL POWER SNATCH
Dumbbell starts on the ground in between your feet which are about shoulder width. 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 20 you end up doing 10 per side.
TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
4 Rounds
10 Power Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
10 Power Snatch
Rest 2 Min Between Rounds
RX Men: 75-95# / 35-55# Get Ups
RX Women: 55-65# / 20-35# Get Ups
RX+ Men: 115#
RX+ Women: 75#
**Goal today is to move WELL - and deliberately through the get ups.
Score: Total Time Including Rest
Goal: 22-28 Min
Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.
Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to.
POWER SNATCH
The bar will start on the ground. Heels are roughly 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.
TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
4 Rounds
15 Sandbag Ground to Overhead
3 Sandbag Get Ups Right
3 Sandbag Get Ups Left
15 Sandbag Ground to Overhead
Rest 2 Min Between Rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
**Goal today is to move WELL - and deliberately through the get ups.
**If needed you can still do the regular get ups with a DB/KB combined with the sandbag ground to OH.
Score: Total Time Including Rest
Goal: 22-28 Min
Just a mover today - no #sending. The get ups are to be done for quality so go slow. Use a lighter object or go with unweighted Turkish get ups if you're working with a heavier bag.
Remember to drive with the legs and be explosive on the ground to overheads. Focus on keeping your chest up as you lower the bag to the floor on each rep.
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!
SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll onto your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.
Push your hips up toward the ceiling. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.
DB 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 sub KB SWINGS.
TURKISH GET UPS - You can try doing an unweighted version of this or shortening the range of motion to 1/2 or 1/4 get up. A DB Windmill or unweighted windmill would be a great customization for pregnancy or postpartum. You could also modify to Functional Progression 2, the Rolling Transition from FP1 to FP 2, or a Shin Box to Lunge