MOVEMENT STANDARDS

Farmer Lunges:

One dumbbell in each hand at the sides (farmer position).  Lunges may be forward or reverse stepping.  Alternate feet with each lunge.  Back knee must touch the ground for each rep.  Come to a fully standing position with hips and knees extended - feet together to complete each rep.

Dumbbell Snatch:

Each snatch counts as one rep.  Switch hands with each rep.  Switch may happen on the way down, or on the ground.

Dumbbell starts on the ground with both heads touching for EACH rep.

Holding the dumbbell in one hand - dumbbell must move in one fluid motion from the ground to locked out overhead.  Rep is complete with dumbbell is overhead with the bicep by the ear, elbow locked, hips and knees extended.

Box Jump Over:

Two-foot take off facing the box (not lateral) - two-foot landing on the box - jump or step down the other side is permitted.  No requirement to stand fully on top of the box.

If you don't have a box and need to jump OVER something - that is permitted.

If you are unable to jump for injury or safety reasons, a step up and over is permitted.

If you would like to jump - but need to work with a lower height - you may do so.

FLOW AND COACHES NOTES

This one flows like a reverse pyramid - and climbing back up the hill will be the real challenge.

For the lunges you will hold a dumbbell in each hand at the sides. Each individual lunge counts as one rep. They will be alternating - so you end up with 30 per leg.  You may choose to do reverse or forward stepping lunges (or mix it up and do a bit of both).

Focus on keeping the chest up and belly tight during the lunges to save your low back for the rest of the work!  On the first set, you may want to choose to break 1-2 times - even if you feel that you don't have to - because you still have to climb out of the hole!

For the snatches - each snatch counts as one rep.  They are alternating - so you will end up doing 25 per side.

Start with the dumbbell between the feet and be sure to get set with the chest up, heels down, and knees bent - this set up position will allow you to use a better leg drive, save your low back, and be as efficient as possible.  Each head of the dumbbell should be on the ground for the start of each rep.  You may choose to alternate as you lower the weight or at the ground.

Each rep of the snatch will be completed when the dumbbell is overhead, elbow is locked out with the bicep by the ear, with hand, shoulder, hips, knees and ankles in a straight line.

For the box jump overs, you will be facing the box.  Jump with 2 feet and land with 2 feet.  You may jump or step down on the other side.  No lateral jump overs on this one.  Choose a jump height that will allow you to keep moving.  Step up and overs are permitted.