ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAYPRE: WARM UP FLOW | COUCH STRETCH
POST: PIGEON | SHOULDER FLOW

PROGRAM A

WARM UP
Overhead Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds

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

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

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Power Clean
30 Front Rack Lunge
20 Push Press
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this movement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM C

WARM UPOverhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Sandbag Over Shoulder
30 Sandbag Front Rack Lunge
20 Shoulder to Shoulder Sandbag Push Press
Rest 1 Min Between Rounds

Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Your SLOWEST round.
Goal: Under 5 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have.  BUT - in general you want the bag between your feet.  Feet are roughly shoulder width apart with the heels down.  Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag.   Lift your chest and tighten your belly.

Drive through your heels as you lift the bag.  Pull it in close to your body.  Stand up hard and fast and roll the bag over your torso - finishing over the shoulder.  USE THE POWER FROM YOUR LEGS!!!

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the shoulder to shoulder sandbag push press you will have the sandbag on one shoulder standing completely.  Dip by bending the knees slightly, keeping the heels down, keeping the chest up (not dipping it forward) but butt slightly back.  Stand up hard and fast to pop the bag off of the shoulder - press it up and overhead and then lower onto the opposite shoulder.  Each up and over = 1 rep.

POWER CLEAN - You could also try less weight or going from the hang position. 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.

FRONT RACK/GOBLET LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

DB PUSH 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.

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.