6 ROUNDS - FOR TIME
10 Single Arm Dumbbell Hang Power Snatches - R
10 Push Ups
10 Single Arm Dumbbell Hang Power Snatches - L
10 Push Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
10 Lunges
10 Sit Ups
5 Arch Ups with :03 Hold at the Top
Specific Warm Up
Although it looks like 4 movements per round, it’s really only two: Snatches and Push Ups. Simple! First, test out your Hang Power Snatches. Try 5 on one arm and then 5 on the other. Make sure it feels comfortable and doable. If so, work your way up to a weight you think you can do for 10 in a row that will serve as a nice challenge. After that, put in 2-3 sets of 3-5 Push Ups to prime those pushers. Then, you’re ready to grip and rip!
Workout of the Day
6 ROUNDS - FOR TIME
10 Single Arm Dumbbell Hang Power Snatches - R
10 Push Ups
10 Single Arm Dumbbell Hang Power Snatches - L
10 Push Ups
Workout Notes
I think this one is going to be sneaky on the pressing muscles! Although there are a lot of words written in this workout, it’s actually remarkably simple. Start with a dumbbell in your right hand, pop it up over your head and bring it back down for 10 reps. Set it down and do 10 push ups. Then pick it up with your left hand, pop it up over your head and bring it back down for 10 reps. Set it down and do 10 push ups. That’s one round. Now do 5 more! …Or less if that’s the Mod that fits your Bod. The goal is to push through the desired number of rounds as fast as possible while staying safe and sweaty!
Dumbbell Hang Power Snatch Modifications
This movement is just popping a dumbbell from thigh level to overhead in one smooth motion. However, if you aren’t able to complete it in one motion, you can go with a dumbbell Hang Power Clean and Jerk, where you stop at the shoulder and THEN pop it from shoulder to overhead. If you’d prefer, you can also do Hang Power Snatches or Hang Power Clean and Jerks with a barbell instead. If those movements are too complicated for you, you can also just do Kettlebell Swings, if you aren’t tired of them from Day 1!
Push Up Modifications
Push ups are push ups! Use the Push Up video to find a version that allows you to get all the way to the bottom and back up with no pain. However, remember that there are 120 total push ups in this workout so if that number sounds ridiculous to you, you should definitely cut down the reps OR the rounds OR both! If you don’t want to do push ups, you can look to our usual menu of pressing movements: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press.
Optional Accessory Work
Perform 3 sets of 8-12 reps (per leg if necessary) on any of the following movements to strengthen that posterior chain!
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm
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