MONDAY RE-TEST

This workout was originally posted on Dec 06. 2018. It wasn't THAT long ago so most of you have scores!  Go back and check how you did!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly - Power
Post: Butts and Guts - SOGO
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow
Post: Lower Back Release, Couch Stretch, Hips

PROGRAM A

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the DBs + 5 Hang Power Clean and Jerks
Min 2: 4 DB Facing Burpees +  4 Thrusters

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

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

Score: Total Rounds Completed with correct reps
Goal: 20 of course!

NOTES:

 Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the DBs Burpees.  This means you will get your chest and thighs to the ground parallel to your DBs.  Jump or step your feet in - then jump over the DBs laterally.  Your next rep is the same thing on the other side of your DBs.

For the hang power clean and jerks you will start by deadlifting the DBs to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Stand up hard and fast.  Keep the DBs close. Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the DBs on the shoulders.  Drive through the heels in this catch position to pop the weight off of the shoulders.  Press the DBs up and yourself down.  Catch in a partial squat with the weight locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your DBs.  Jump over.  Turn around for the next rep.

For the thrusters the DBs will be on the shoulders with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the weight off of the shoulders.   Finish with a press to lock out.  Biceps by the ears.  Belly tight.

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Power Clean and Jerks
Min 2: 4 Bar Facing Burpees + 4 Thrusters

RX = You held those numbers

Score: The weight you choose
Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

I just love these choose your own adventure workouts - don't you.  Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 4 Lateral Over the Bar Burpees.  This means you will get your chest and thighs to the ground parallel to your bar.  Jump or step your feet in - then jump over the bar laterally.  Your next rep is the same thing on the other side of your bar.

For the hang power clean and jerks you will start by deadlifting the bar to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are outside of the legs. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bar close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bar close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bar on the shoulder.  Drive through the heels in this catch position to pop the bar off of the shoulders. Move the face.  Press the bar up and yourself down.  Catch in a partial squat with the bar locked out over head.  Stand. Lower back to the hips

On the second minute you will do your burpees facing your bar.  Jump over.  Turn around for the next rep.

For the thrusters the bar will be on the shoulder with high elbows.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bar off of the shoulder.  Move the face.  Finish with a press to lock out.  Bar over the middle of the body.  Belly tight.

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

EMOM 20 Min
(Every Min on the Minute for 20 Min)

Min 1: 5 Lateral Burpees Over the Sandbag + 5 Sandbag Hang Power Clean and Jerks
Min 2: 4 Sandbag Facing Burpees + 4 Shoulder to Shoulder Sandbag Thrusters

Don't worry too much about RX or RX+ on this.  Everyone has differently weighted bags.  You will even want to change the numbers if you have a heavy or super light bag.  Make it work for you.

Score: Number of rounds completed with listed reps.
Goal: Choose wisely - push yourself - but finish all rounds within the minute.

NOTES:

Something that you might not realize when just reading this workout are that your shoulders are going to be SMOKED.  Keep that in mind.  It's the jerk and overhead press of the thruster that will get tough - oh - and the breathing.

For the 1st Minute you will start by doing 5 Lateral Over the Bag Burpees.  This means you will get your chest and thighs to the ground parallel to your bag.  Jump or step your feet in - then jump over the bag laterally.  Your next rep is the same thing on the other side of your bag.

For the hang power clean and jerks you will start by deadlifting the bag to the hips.  Each rep starts from this "hang" position.  Heels are down and under the hips.  Hands are gripping handles. Arms straight.  Chest up.  Belly tight.  Dip by bending the knees and hips slightly with the heels down and arms straight.  Keep the bag close to the body.  Stand up hard and fast.  Pull the elbows to the outside to keep bag close.  Pull yourself down into a partial squat and rotate the elbows around and through fast.  Catch the bag on the shoulders.  Drive through the heels in this catch position to pop the bag off of the shoulders. Move the face.  Press the bag up and yourself down.  Catch in a partial squat with the bag locked out over head.  Stand. Lower back to the hips.

If your bag doesn't have handles or if you only have a ball you may sub ball over the shoulder for the hang clean and jerk part.

On the second minute you will do your burpees facing your bag.  Jump over.  Turn around for the next rep.

For the thrusters the bag will be on one shoulder with hands underneath.  Feet under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach butt back and down.  Keep heels down.  Drive knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing.  Stand up hard and fast.  Pop the bag off of the shoulder.  Press it up overhead and lower to the other shoulder under control.