FRIDAY 08/06/2021
Reps vary depending on version you choose 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
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, CALVES/ANKLES
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every 5 Minutes for 25 Minutes (5 Total Rounds)
Run 200 Meters
12 Single Arm Dumbbell Snatch Right Arm
Run 200 Meters
12 Single Arm Dumbbell Snatch Left Arm
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Score: FASTEST Round
Goal: 3:00-4:00
COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
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.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
PROGRAM B
WARM UP
RUNNING WARM UP
SNATCH WARM UP
WORKOUT
Every 5 Minutes for 25 Minutes (5 Total Rounds)
Run 200 Meters
7 Power Snatch
Run 200 Meters
7 Power Snatch
**Could also do this version with your sandbag - swap 9 sandbag to overhead each time.
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: FASTEST Round
Goal: 3:00-4:00
COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
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
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every 5 Minutes for 25 Minutes (5 Total Rounds)
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
12 Single Arm Dumbbell Snatch Right Arm
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
12 Single Arm Dumbbell Snatch Left Arm
**Could also do this version with the barbell or sandbag options from Program B.
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Score: FASTEST Round
Goal: 3:00-4:00
COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your biking/rowing pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.