ACCESSORY WORKOUTS THAT WORK WELL TODAY
PRE: Oly
POST: Butts and Guts, Suns Out Guns Out
EITHER:  Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Hamstrings, Spine Strengthening
Post: Cool Down Flow, Hips, Shoulders, Lower Back Release

PROGRAM A

WARM UP

Kettlebell Warm Up

3 sets unbroken
5 Hang clean Right
5 Hang Clean Left
5 Press Right
5 Press Left
5 KBS Eye Level
5 KB Swings Over head
5 Goblet squat
5 Goblet Thrusters

You can also do this with a dumbbell.  It's just a great full body warm up!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

3 Rounds
20 Pull Ups
20 Double Dumbbell Snatch

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

RX+ Men/Women: 4 Rounds

That's right - not heavier - more rounds.

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello grip my old friend.  Make sure you are taking smart grip breaks on this one today.  And if the double dumbbell snatch is way too challenging and you can feel that you can't keep a good position - go lighter or drop it down to a single arm alternating dumbbell snatch.

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine - but you might want to lower the reps to allow you to keep moving., kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

Other options are to choose a jumping pull up, banded pull up or ring or TRX row/ barbell rows from a racked bar. I would suggest bent over DB rows as a last resort, they will for sure tax your grip a bit more than the above options.

For the double DB Snatch you will use the same technique as a single dumbbell snatch - but just have a dumbbell in each hand.  These are SPICY and the weight feels much heavier - because it is with 2 dumbbells....If you can't keep good positions with 2 dumbbells and you don't have the option of lighter weights.  Please go down to a single dumbbell for this workout - and do single arm DB snatches - alternating arms.

For the single DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep. So if you have 20 reps, you'll do 10 each arm alternating arms each rep.

PROGRAM B

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

WORKOUT

3 Rounds
20 Pull Ups
20 Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello grip my old friend.  Make sure you are taking smart grip breaks on this one today.  Good technique and using the legs on the power snatch (as opposed to just muscling it with the arms) is going to be CRUCIAL today!

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine, just make sure to lower the reps to something that will allow you to keep moving. Kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

 You may also choose to do ring or TRX rows, banded pullups, jumping pull ups, barbell rows from a racked bar. I would suggest bent over DB rows as a last resort, they will for sure tax your grip a bit more than the above options.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.
Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

PROGRAM C

WARM UP

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

3 Rounds
20 Pull Ups
12 Sandbag Over Shoulder

RX+: 4 Rounds

Gymnasty Option: sub pull ups for 5-7 Bar or Ring Muscle Ups

Feel free to also do the gymnasty version with the barbell or dumbbell options in A and B

Score: Total Time
Goal: Under 12 Min

NOTES:

Hello biceps my old friend.  Make sure you are taking smart grip breaks on this one today.  Good technique and using the legs on the sandbag over shoulder (as opposed to just muscling it with the arms) is going to be CRUCIAL today!

This is a hefty amount of pull-ups per round. You want to be smart, play to your strengths, plan for your weaknesses. Strict Pullups are totally fine, just make sure to lower the reps in order to keep moving. Kipping is going to allow for quicker sets, allow for shorter breaks,  and save the grip longer.

You may also choose to do  ring or TRX rows, banded pullups, jumping pull ups, barbell rows from a racked bar. You can also do a bent over sandbag row as well.

Want to be gymnast?  Pick a number of muscle ups that you can complete in about a minute or less and go for it!  Even if you just choose to do a muscle up skill or transition like jumping or banded muscle ups or transitions with your feet on the ground is fine!

For the sandbag or ball over shoulder you will start with the bag/ball between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.
Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!