WEDNESDAY 11/17/2021
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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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
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Run 800 Meters
100 Alternating Dumbbell Snatch
Run 800 Meters
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
If you can't run for weather or spaces purposes, do the following:
8 Rounds
1 Min Dubs/Hop/Skip Overs
12 Alternating Dumbbell Snatch
For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 10 at a time with a short break between sets. You might start out with a couple of bigger sets of 20 or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
See Coaches Notes above.
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 100 reps, it will be 50 per arm.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
PROGRAM B
WARM UP
RUNNING WARM UP
SNATCH WARM UP
WORKOUT
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Run 800 Meters
75 Barbell Power Snatch
Run 800 Meters
This version of the workout could also be done with sandbag ground to overhead.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
If you can't run for weather or spaces purposes, do the following:
8 Rounds
1 Min Dubs/Hop/Skip Overs
8 Barbell Power Snatch
For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
See Coaches Notes above.
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
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP
WORKOUT
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Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)
75 Barbell Power Snatch
Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)
This workout could also be done with a dumbbell as seen in Program A or a the Sandbag option in Program B.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
For the row/bike, try to find a pace that you can maintain for the full distance each time. Each row/bike interval should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
ROW/BIKE
You're working with 4:00-5:00. Adjust the distance/calories before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
Adjust distance/calories to fit the time window.
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
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, low er the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.