FRIDAY 03/05/2021
New movement alert! Snatchester! Please take note that the reps/rounds vary a bit depending on which version you do 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): OLY
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
30 DB Hop Overs
10 DB Snatchesters Right
30 DB Hop Overs
10 DB Snatchesters Left
Suggested Weight:
Men: 40# DB
Women: 25# DB
Extra Challenge:
Men: 50# DB
Women: 35# DB
Score: Total Time
Goal: 12-20 Min
COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Choose a load that you can complete 10 reps in 1:00-1:30 each time. Each round should take 3-5 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.
DUMBBELL SNATCHESTER
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
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 up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.
DUMBBELL 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.
CUSTOMIZATIONS
Skip Overs
Line Hops
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
8 Rounds
30 DB Hop Overs
7 Barbell Snatchesters
Suggested Weight:
Men: 75#
Women: 45-55#
Extra Challenge:
Men: 95#
Women: 65#
Score: Total Time
Goal: 12-20 Min
COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Note that the rounds and reps are different in this version. Choose a load that you can complete the 7 snatchesters in 1:00-1:30 each time. Each round should take 1:30-2:30 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.
BARBELL SNATCHESTER
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.
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.
Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower barbell to shoulders for lunges or step ups
10 Plate Snatchesters per round
BARBELL HOP OVER
Stand next to your barbell and hop over sideways, 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.
CUSTOMIZATIONS
Skip Overs
Line Hops
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
8 Rounds
30 Sandbag Hop Overs
10 Sandbag Snatchesters
Suggested Weight:
Men: 50-70#
Women: 25-45#N/A
Score: Total Time
Goal: 12-20 Min
COACHES NOTES
You've done ground to overhead with the sandbag and you've done overhead lunges, now we are just mashing them together, with a twist! The bag is actually going to transition over your hands so make sure you practice these with a lighter load before you start the workout.
Note that the rounds and reps are different in this version.
The Snatchesters should take between 1:00-1:30 each round. Adjust the reps if you need to. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.
SANDBAG SNATCHESTER
Practice this movement with a light weight first! Take one of the filler bags out of your bag if possible.
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 your fists toward the ceiling as you drop into a partial squat. The bag will flip over your hands and come to rest against the back of your forearms at the same time you land in the partial squat. It should not crash against your arms, instead you are absorbing it with knees bent. Then, stand up all the way.
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward or reverse lunges. Make sure you take a long enough step that your front heel is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
Clean and Jerk + 2 Overhead Lunges
Power Clean + 2 Front Rack Lunges
SANDBAG 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.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
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, 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 or goblet squat for the lunges.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.