WEDNESDAY 04/28/2021
The "Piston" formerly known as the "Snatchester" is BACK! Rounds and reps will vary depending on the version 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): POWER - OLY
POST(best after the main workout): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
SQUAT WARM UP
SHOULDER WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
6 Pistons Right
2 Wall Walks
6 Pistons Left
Suggested Weight Men: 40# DB
Suggested Weight Women: 25# DB
Extra Challenge Men: Increase Reps to 3 and 9
Extra Challenge Women: Increase Reps to 3 and 9
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
The pace here is a round every 2-3 minutes. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 6 reps should take about a minute each time and should be performed unbroken most if not all the way.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
DUMBBELL PISTON
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.
PROGRAM B
WARM UP
GYMNASTICS PRESS WARM UP
SNATCH WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
5 Barbell Pistons
Suggested Weight Men: 65#
Suggested Weight Women: 45#
Extra Challenge Men: 75-95# / Increase Wall Walks to 3
Extra Challenge Women: 55-65# / Increase Wall Walks to 3
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
Note that the goal is a little different than in the Program A version. The pace here is a round every 1:20-2:00. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
BARBELL PISTON
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
Power Clean + 2 Alternating Front Rack Lunges
PROGRAM C
WARM UP
GYMNASTICS PRESS WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks
5 Sandbag Pistons
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
COACHES NOTES
Note that the goal is a little different than in the other versions. The pace here is a round every 1:10-1:40. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
SANDBAG PISTON
1 Rep = 1 Ground to Overhead + 2 Overhead Lunges
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
Sandbag Power Clean + 2 Alternating Front Rack Lunges
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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.
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.