FRIDAY 04/23/2021
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
POST(best after the main workout): SOGO - BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
BOX JUMP WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Sets
Each Set is 4 Rounds
10 Alternating Hang DB Snatch
6 Box Jump Overs
Rest 1 Min Between Sets
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: 50# DB / 8 Box Jump Overs
Extra Challenge Women: 35# DB / 8 Box Jump Overs
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 10 alternating hang snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.
4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.
ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 5 per arm per round.
CUSTOMIZATIONS
Lighter Weight
10 Kettlbell Swings per round
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have a box, find another object like a bench or stack your dumbbell upright on one head and jump up and over it!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM B
WARM UP
BOX JUMP WARM UP
SNATCH WARM UP
WORKOUT
4 Sets
Each Set is 4 Rounds
6 Hang Power Snatch
6 Box Jump Overs
Rest 1 Min Between Sets
Suggested Weight Men: 75#
Suggested Weight Women: 55#
Extra Challenge Men: 95# / 8 Box Jump Overs
Extra Challenge Women: 65# / 8 Box Jump Overs
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang power snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.
4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.
HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
CUSTOMIZATIONS
Go lighter
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM C
WARM UP
BOX JUMP WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Sets
Each Set is 4 Rounds
6 Sandbag Hang to Overhead
6 Box Jump Overs
Rest 1 Min Between Sets
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Slowest Set ONLY
Goal: 3:00-4:30
COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang to overhead and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.
4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. If you are working with a heavier bag, it may actually feel better to release the bag on the way down and just do quick ground to overhead singles if lowering to the hang position is pulling on your low back. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.
SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.
For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.