PROGRAM A:
For Time:
40 Front Rack Lunges
100 DB Snatch
40 Front Rack Lunges
RX Men: 40-50# DB
RX Women: 25-35#
RX Plus Men: 60#+ DB
RX Plus Women: 40#+ DB
Goal: Under 12 Min
NOTES:
Super simple one today guys!
The lunges may be walking, in place stepping forward or in place stepping back! You will hold the dumbbells on the shoulder for this workout.
No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout. Alternate legs with each lunge and stand all the way up each time!
For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep.
Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down! Stand and finish with the legs fast! Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well!
PROGRAM B:
For Time:
40 Front Rack Lunges
50 Power Snatch
40 Front Rack Lunges
RX Men: 95#
RX Women: 65#
RX Plus Men: 115#+
RX Plus Women: 75#+
Goal: Under 10 Min
NOTES:
Super simple one today guys!
The lunges may be walking, in place stepping forward or in place stepping back!
No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout. Alternate legs with each lunge and stand all the way up each time!
For the power snatch you will pull the bar from the ground with a wide grip and straight arms. There should be a slight bend in the knees with the heels down and chest up. Stand up hard and fast with the arms still straight - shrug - pull the elbows UP high then punch the bar overhead as you press yourself under into a partial overhead squat. Stand to complete each rep.
You may also choose to do 100 dumbbell snatches with:
RX Men: 50# DB
RX Women: 35 # DB
RX Plus Men: 60# DB +
RX Plus Women: 45# DB +
PROGRAM C:
For Time:
40 Sandbag Front Rack Lunges
50 Sandbag Over Shoulder
40 Sandbag Front Rack Lunges
No RX or RX +: LOWER THE NUMBER OF OVER THE SHOULDER if your bag is heavy or if that number will take you WAY over the goal time!
Goal: Under 10 Min
NOTES:
Super simple one today guys!
The lunges may be walking, in place stepping forward or in place stepping back!
No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout. Alternate legs with each lunge and stand all the way up each time!
Hold the bag as high on your shoulders as possible and keep that chest up/belly tight. If you normally get super tight in your low back with lunges - putting the bag on your shoulder or on your back may help ease that a bit.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!