4 ROUNDS - FOR TIME
10 Power Snatches
10 Hang Power Cleans
10 Bar Facing Burpees
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
6 Spiderman Lunges (3 per leg)
10 V-Ups
:15 Arch Hold
:15 Plank Hold
Specific Warm Up
If you are using a barbell, go through the Barbell Snatch Warm Up with an empty bar. Then, get in 2 sets of 5 Hang Power Cleans with an empty bar. After that, start warming your way up to your projected working weight for the day.
If you are using dumbbells, get in 2 sets of 5 Dumbbell Snatches (or 4 or 6 if the odd number bothers you) and then get in 2 sets of 5 dumbbell Hang Power Cleans. After that, start warming your way up to your projected working weights for the day.
Workout of the Day
4 ROUNDS - FOR TIME
Workout Notes
This workout will be a lot of weightlifting! Be sure to familiarize yourself with the barbell (or dumbbell) movements, because these are tricky. The Power Snatches come from the floor and go all the way overhead in one smooth motion. The Hang Power Cleans go from thigh level to shoulder level only. If you have the space, the burpees should be bar (or dumbbell) facing, meaning you face the target, do a burpee, then jump over the target. That’s one rep. Then you turn around to face the target and repeat.
This workout was designed to use one weight for both the Power Snatch and the Hang Power Cleans. I’d recommend doing it that way, unless there is a substantial weakness in one movement or the other.
Power Snatch Modifications
Whether using a dumbbell, barbell, or PVC pipe, everyone should be able to find a version of the power snatch that works for them. However, if you are having shoulder issues that prohibit you from going overhead, switch this movement to Hang Power Cleans. So instead of 10 snatches, 10 cleans, 10 burpees, your workout would just be 20 cleans and 10 burpees.
If you are using a dumbbell instead of a barbell, you should do 10 alternating snatches, which amounts to 5 per arm.
Hang Power Clean Modifications
Like the snatch, everyone should hopefully be able to find a barbell, double dumbbell, or PVC Pipe version of this movement that they can do for 10 reps in a row. However, if there is a mechanical reason that you cannot bend at the elbow, swap in Russian Kettlebell Swings instead.
Burpee Modifications
Ah yes, the ol’ burpee mods. If you can do burpees but don’t have room for the bar-facing part, that’s cool. Just skip the hop over the target or do them laterally. If you can’t do burpees due to a shoulder/elbow problem, sub in Squat Thrusts. If you can’t do burpees due to a back issue, try 8 Count Body Builders with a knee push up.
Optional Accessory Work
Accumulate 2-3min of Side Planks on each side.
Cool Down
1-2min in Forward Folds
1-2min of PVC T-Spine Stretch
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