TUESDAY 03/23/2021
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): POWER
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CHEST OPENER, QUADS/IT BAND
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
Run 200 Meters
12 Double Dumbbell Snatch
15 Pull Ups
Run 200 Meters
Rest 1 Min Between Rounds
Strict Pull Up Option: 8-10 Reps Per Round
**Could also do this version with your sandbag!
Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs
No Extra Challenge on this version -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.
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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
PROGRAM B
WARM UP
RUNNING WARM UP
PULL UP WARM UP
SNATCH WARM UP
WORKOUT
5 Rounds
Run 200 Meters
12 Power Snatch
15 Pull Ups
Run 200 Meters
Rest 1 Min Between Rounds
Strict Pull Up Option: 8-10 Reps Per Round
Suggested Weight Men: 75#
Suggested Weight Women: 55#
Extra Challenge Men: 95#
Extra Challenge Women: 65#
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! Choose a variation you can complete all 15 reps in 2-3 sets the whole way. They shouldn't take more than :45-1:00. Choose a load on the power snatches you can complete in 2-3 sets or about 45 seconds each time. This one is going to get grippy, so take smart breaks early on!
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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
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.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women
12 Double Dumbbell Snatch
15 Pull Ups
Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women
Rest 1 Min Between Rounds
Strict Pull Up Option: 8-10 Reps Per Round
**Can also do this version with the barbell option found in Program B or even your sandbag!
Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs
No Extra Challenge on this version (unless you switch it up with Barbell) -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
CUSTOMIZATIONS
Single Arn Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
Run/Jog
To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.
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
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.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.