SATURDAY 04/03/2021
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
POST(best after the main workout): SOGO-BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CALVES/ANKLES, SI JOINT RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2 Rounds
20 Alternating DB Snatch
40 DB Hop Overs
After 2 Rounds REST 1 Minute
Then
3 Rounds
16 DB Snatch
32 DB Hop Overs
After 3 Rounds REST 1 Minute
Then
4 Rounds
10 Alternating DB Snatch
20 DB Hop Overs
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB
Extra Challenge Women: 35# DB
Score: Total Time INCLUDING Rest
Goal: 12-18 Minutes
COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.
If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!
DUMBBELL 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 every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
DB 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
Double Unders
Skip Overs
Line Hops
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP
WORKOUT
2 Rounds
15 Power Snatch
40 Hop Overs
After 2 Rounds REST 1 Minute
Then
3 Rounds
10 Power Snatch
32 DB Hop Overs
After 3 Rounds REST 1 Minute
Then
4 Rounds
7 Power Snatch
20 DB Hop Overs
Suggested Weight Men: 75#
Suggested Weight Women: 55#
Extra Challenge Men: 95-115# / Barbell Hop Overs
Extra Challenge Women: 65-75# / Barbell Hop Overs
Score: Total Time INCLUDING Rest
Goal: 12-18 Minutes
COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.
If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!
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
DB 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
Double Unders
Skip Overs
Line Hops
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2 Rounds
15 Sandbag Ground to Overhead
40 Sandbag Hop Overs
After 2 Rounds REST 1 Minute
Then
3 Rounds
10 Sandbag Ground to Overhead
32 Sandbag Hop Overs
After 3 Rounds REST 1 Minute
Then
4 Rounds
7 Sandbag Ground to Overhead
20 DB Hop Overs
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Time INCLUDING Rest
Goal: 12-18 Minutes
COACHES NOTES
Choose a weight on the ground to overhead that you can get 15 reps done in 1 minute or less. Consider reducing the reps in each section if you're struggling to complete 1 ground to overhead every 3-4 seconds. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes and you've already reduced the ground to overhead reps, customize or reduce the hop overs, as well.
If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!
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!
CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls
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
Double Unders
Sandbag Shuffle
Skip Overs
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2 Complete:
4 Rounds
65 Single Arm DB Snatch
130 DB Hop Overs
Alternate Every 30 Seconds
**Reps for BB or SB Version:
4 Rounds
45 Power Snatch/Ground to Overhead
130 DB/Sandbag Hop Overs
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB
Extra Challenge Women: 35# DB
Score: Total Time INCLUDING Rest
Goal: 12-18 Minutes
COACHES NOTES
The way this one works is Partner 1 will start on the 65 DB snatches while Partner 2 waits. At 30 seconds, Partner 1 will rest and Partner 2 will pick up where they left off. So if Partner 1 did 14 DB snatches, Partner 2 will start at rep 15. At 1:00, they'll switch again. Continue in this format until you've completed 4 rounds of 65 snatches and 130 hop overs.
Choose a weight for the DB snatches that you can complete unbroken reps for 30 seconds at least for the first half of the workout. Shoot to break no more than once in the later parts of the workout.
If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!
DUMBBELL 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 every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
DB 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
Double Unders
Skip Overs
Line Hops
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.
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.