THURSDAY 07/01/2021
Reps vary for this workout!!
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): BUTTS & GUTS-SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Rounds
12 KB/DB Swings
20 DB Hop Overs // Double Unders
Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge Men/Women: 15 Swings + 30 Hop Overs/DUs
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the swings. Choose a weight on the swings that you think you can go unbroken the whole way. If you end up breaking in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the swings. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
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
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP
WORKOUT
10 Rounds
8 Hang Power Snatch
20 DB Hop Overs // Double Unders
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge Men/Women: 12 Hang Power Snatch + 30 Hop Overs/DUs
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power snatches. Choose a weight on the snatches that you think you can go unbroken for at least the first 5 rounds. If you end up breaking into two sets in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the snatches. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!
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
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
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
10 Rounds
8 Sandbag Hang Power Clean
20 Sandbag Hop Overs // Double Unders
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: 12 Hang Power Clean + 30 Hop Overs/DUs
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power cleans. Ideally, you are goin unbroken on the cleans but if you are working with a heavier bag and need to break it into two sets, that should be fine as long the break is short.
SANDBAG HANG POWER CLEAN
Start at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
CUSTOMIZATIONS
Adjust reps based on weight of the bag
Hang to High Pull
SANDBAG HOP OVER
Stand next to the bag 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
Skip Overs
Sandbag Shuffle
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
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.
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.