FRIDAY 06/11/2021
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): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Wall Balls
20 Alternating Single Arm Dumbbell Snatch
Suggested Weight
Men: 20#ish Ball - 40# DB
Women: 14#ish Ball - 25# DB
Extra Challenge
Men: 20#ish Ball - 50# DB
Women: 14#ish Ball - 35# DB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
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 for each set of 20 you end up doing 10 per side.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
PROGRAM B
WARM UP
SQUAT WARM UP
SNATCH WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Wall Balls
12 Power Snatch
Suggested Weight
Men: 20#ish Ball - 75# Bar
Women: 14#ish Ball - 55# Bar
Extra Challenge
Men: 20#ish Ball - 95# Bar
Women: 14#ish Ball - 65# Bar
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
BARBELL 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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20 Wall Balls or Sandbag Thrusters
12 Sandbag Ground to Overhead
Suggested Weight
Men: 20#ish Ball - 50-70# Sandbag
Women: 14#ish Ball - 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Remember to breathe during the wall balls/thrusters and try to keep a smooth, steady pace for the whole 12 minutes. For the ground to overheads, think fast singles without stepping away from your bag. If you are working with a heavier sandbag, choose a rep target that you can complete in a minute.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
--OR--
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters
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
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.