ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | SHOULDER STRETCH
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 7 Jerks
Min 2: 15 Air Squats + 7 Hang Squat Cleans

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs+
RX+ Women: 35# DBs+

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Enter 16 if you got all 16 min without missing anything

Goal: Choose weight and reps to push your ability but allow you to finish.The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the DBs will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the DBs. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the dumbbells and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the DBs to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and DBs pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 5 Jerks
Min 2: 15 Air Squats + 5 Hang Squat Cleans

No RX: Your Score is the weight you choose! Use the same weight for BOTH movements.

Weight range idea -
Men: 95-135#
Women: 55-95#

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Weight Used for Jerks and Hang Squat Cleans
Goal: Choose weight and reps to push your ability but allow you to finish.

The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the bar will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the bar. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the bar and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and bar pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a solid front. squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

HANG SQUAT CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.