FRIDAY 06/03/2022
PROGRAM A
WARM UP
WORKOUT
Diagnostic #6 Level 1
3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds
Level 1 Requirements:
Men: 65# Bar / 18-20# Ball
Women: 45# Bar* / 13-15# Ball
*If you are using an empty 45# barbell for snatches, there is no need to touch the ground. Bringing the bar to just below the knee is fine.
Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB
Level 1 Customizations Allowed:
WALL BALL: Lower Target, Single Dumbbell Thruster
Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time
Score to Pass Level 1:
All 3 rounds must be under 4 minutes. (That's EACH - not combined).
Coaches Notes
This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 4 minutes to pass this level. 40 wall balls - broken into 2-4 sets should take somewhere between 90 seconds to maybe 2:30. This gives you another 90 seconds - 2 minutes or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.
If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.
If you are using and empty barbell to do the 45# power snatches - you do NOT need to bring it all of the way to the floor. Just make sure you bring it below the knee on each rep. Make sure on the snatches - regardless of weight or equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.
And of course - don't forget that 2 minute rest!!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Diagnostic #6 Level 2
3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds
Level 2 Requirements:
Men: 75# Bar / 18-20# Ball
Women: 55# Bar / 13-15# Ball
Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB
Level 2 Customizations Allowed:
WALL BALL: Lower Target (No less than 8 feet!), Single Dumbbell Thruster (Men: 40# / Women: 25#)
Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time
Score to Pass Level 2:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).
Coaches Notes
This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 2-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.
To pass this level your wall ball target needs to be at least 8'. Make sure the middle of the ball or more is higher than the mark!
If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.
Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.
And of course - don't forget that 2 minute rest!!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Diagnostic #6 Level 3
3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds
Level 3 Requirements:
Men: 95# Bar / 18-20# Ball to 9 ft+ Target
Women: 65# Bar / 13-15# Ball to 9 ft+ Target
Dumbbell Option (You must do 20 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB
No Customizations Allowed for Level 3
Wall Ball target must be 9 feet or higher!
Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time
Score to Pass Level 3:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).
Coaches Notes
This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.
To pass this level your wall ball target needs to be at least 9'. Make sure the middle of the ball or more is higher than the mark!
There are no customizations allowed for the wall balls for this level.
If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - 20 reps total for these.
Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.
And of course - don't forget that 2 minute rest!!
Diagnostic #6 Level 4
3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds
Level 4 Requirements:
Men: 115# Bar / 18-20# Ball to 10 ft+ Target
Women: 75# Bar / 13-15# Ball to 9 ft+ Target
Dumbbell Option (You must do 30 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB
No Customizations Allowed for Level 4
Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time
Score to Pass Level 4:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).
Coaches Notes
This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-2 sets should take somewhere between 1:15 seconds to maybe 1:45. This gives you another 1:15-1:45 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.
To pass this level your wall ball target needs to be at least 9' for women, and 10' for men. Make sure the middle of the ball or more is higher than the mark!
There are no customizations allowed for the wall balls for this level.
If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - but make sure to increase the reps to 30 total per round if you choose this option.
Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.
And of course - don't forget that 2 minute rest!!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wallball
If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. 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.