TUESDAY 08/17/2021
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, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
20 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Thrusters
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.
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
DUMBBELL THRUSTER
The DBs will be on the shoulders 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 DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
5 Rounds
15 Power Snatch
15 Thrusters
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.
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
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
18 Sandbag Ground to Overhead
18 Sandbag Thrusters
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. The ground to overheads and thrusters should each be completed in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back. If you are working with a heavier bag and only able to do a few reps at a time, consider reducing the overall reps to around 15 each round for one or both movements.
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 High Pulls
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
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.
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
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.
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.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.