FOR TIME
10 - 10 - 10 - 10 - 10 - 10
Alternating Dumbbell Snatch
20 - 18 - 16 - 14 - 12 - 10
Floor Press
General Warm Up
3-5min of Cardio of Choice, then perform the Joint Rotation Warm Up, followed by...
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
Specific Warm Up
Only two moves on the docket today but they each will take some attention. The Dumbbell Snatch can be a complicated movement for some. Take some time to experiment with Pulling the dumbbell off of the floor and then take some time getting it from your thigh level to overhead. If each of those feel safe, try doing 2-3 sets of 4 alternating reps to decide which weight to use.
After that, do 2-3 sets of 5-10 reps of Floor Press to get used to it and decide which weight to use today.
Workout of the Day
FOR TIME
10 - 10 - 10 - 10 - 10 - 10
Alternating Dumbbell Snatch
20 - 18 - 16 - 14 - 12 - 10
Workout Notes
We’ve got another one of those wacky workouts today where each movement has a different rep count. First of all, this workout is FOR TIME, which means you want to try to get through the whole workout as quickly as you can! It will start with 10 Dumbbell Snatches (5 per arm) and the you’ll go to 20 Floor Presses. After that you come back to 10 Snatches and then 18 Floor Presses. Then 10 and 16, 10 and 14, 10 and 12, and finally 10 and 10. So the Snatches are always 10 and the Floor Presses are fewer and fewer each round. Entiendes?
Dumbbell Snatch Modifications
This move is essentially moving the weight from ground level to over your head in one smooth motion. For some people, the bottom portion gives them trouble. If that’s you, try Dumbbell Hang Snatches. For some folks, it's putting the dumbbell overhead that gives them trouble. If that’s you, go with a dumbbell Power Clean. If the whole thing is just funky for you, go for Kettlebell Swings instead!
Floor Press Modifications
As per usual, this can be any pressing motion, but pressing horizontally would be preferred! Here’s our menu: Strict Press, Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press
Optional Accessory Work
Spend 10-15min practicing your Handstands / Inversions or Handstand Walks!
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Forward Folds
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