ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE:  POWER - OLY
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER:  GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Cool Down Flow, Shoulders, Lower Back Release

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

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

5 Rounds
Every Round is Exactly 3 Min

Run 200 Meters
10 Burpees
Max Clean and Jerks

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

Score: Total Reps of Clean and Jerks ONLY
Goal: 50 Clean and Jerks +

NOTES:

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the run distance should take roughly 45 seconds to 1:15.  If you are unable to run for space or weather reasons today you can do 1 min jump rope, low step ups, or mtn climbers (ouch shoulders).

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish.

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

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

5 Rounds
Every Round is Exactly 3 Min

Run 200 Meters
10 Burpees
Max DB Clean and Jerks

No Rest Between Rounds

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

RX+ Men: 50# DBs+ / 15 Burpees
RX+ Women: 35# DBs+  / 15 Burpees

Score: Total Reps of Clean and Jerks ONLY
Goal: 50 DB Clean and Jerks +

NOTES:

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the run distance should take roughly 45 seconds to 1:15.  If you are unable to run for space or weather reasons today you can do 1 min jump rope, low step ups, or mtn climbers (ouch shoulders).

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the DB clean and jerks you will do a DB power clean:

DBs start on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The DBs are pulled in close to the body.  Lift the weight by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the DBs up the body and YOURSELF down underneath  slightly.  Elbows shoot around and through fast.  Catch the weight on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the DBs off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  DBs over the middle of the body with biceps by ears and belly tight.  Stand to finish.

PROGRAM C

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

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

5 Rounds
Every Round is Exactly 3 Min

ROW 250
OR
Bike 15 Cal Men / 11 Cal Women

10 Burpees
Max Clean and Jerks

......

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

NOTES:

Of course the sandbag for clean and jerks is ALSO an option here - just put it in comments if that's what you use.

Another Program C option is to swap out the 200 m run with a sled push or pull that takes similar amount of time.  We recommend something that you can actually jog with instead of going super heavy.

Score: Total Reps of Clean and Jerks ONLY

Goal: 50 Clean and Jerks +

Guys - this is dirty.  Let's crush it.

For this workout you basically start a new round every 3 min.  Each round starts with the 200 m run, then 10 burpees, and with the remainder of the time you have left you will do as many clean and jerks (power cleans) as possible.  When the 3 min is up - you have to start over with a new 200 m run...

OUCH right?

Ok the row/bike distance should take roughly 45 seconds to 1:15.

If you choose to use sandbag or sled option - just note that in comments!

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish.

TEAM VERSION

WARM UP

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

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

In Teams of 2 Complete:
5 Rounds

EACH ROUND IS THE FOLLOWING:

PARTNER 1 - RUN 200 METERS
PARTNER 2 - WAITS FOR PARTNER 1 TO RETURN

PARTNER 1 - RETURNS FROM 200 AND TAGS PARTNER 2
PARTNER 2 - HAS THE REST OF 3 MIN TO DO:

10 BURPEES
MAX CLEAN AND JERKS

WHEN THE CLOCK HITS 3 MIN

PARTNER 2 - RUNS 200 METERS
PARTNER 1 - WAITS

PARTNER 2 - RETURNS FROM 200 METERS
PARTNER 1 - HAS REMAINDER OF 3 MIN TO DO:

10 BURPEES
MAX CLEAN AND JERKS

GO THROUGH THE WHOLE THING 5 TIMES.  NO REST BETWEEN ROUNDS.

RX Men: 95#
RX Women: 65#

RX+ Men: 115# + / 15 Burpees
RX+ Women: 75# + / 15 Burpees

**As always feel free to use elements like bike, rower, sandbag, dumbbells from other versions for the team version!

Score: Total Reps of Clean and Jerks ONLY

Goal: 50 Clean and Jerks +Ok so every 3 min one person runs and the other waits for that person to get back.  When the runner gets back he/she tags partner who has the remainder of 3 min to do 10 burpees and max clean and jerks.  Here's where it sucks - when 3 min hits - the person who just did the burpees and clean and jerks is the one who has to run.  Get it?  Keep rotating in that fashion until BOTH partners have been the runner and clean and jerker 5 times. (30 Min)

Ok the run distance should take roughly 45 seconds to 1:15.  You may also bike or row, sled.

The 10 burpees shouldn't take ANY longer than 1 min even on the later rounds.  Keep moving!

These may be jump in and out, step in and out, no push up, or even elevated burpees!

For the clean and jerks you will do a power clean:

Bar starts on the ground with the feet under the hips and the hands just outside the legs.  You have a hinge at the hip and slightly bent knees with the belly tight, chest up and arms straight.  The bar is pulled in close to the body.  Lift the bar by lifting the chest and keeping the heels down and arms straight.  Once past the knees you will extend the hips by standing up hard and fast.  Shrug the shoulders and THEN allow the elbows to bend high and outside as you pull the bar up the body and YOURSELF down underneath it slightly.  Elbows shoot around and through fast.  Catch the bar on the front of the shoulders in a partial squat with elbows in front.  Heels down, knees bent and out, belly tight.

From here you can stand and re-set or go straight into the jerk.

From the dip position (heels down, knees bent slightly, chest up, shoulders over hips) you will stand up hard and fast to pop the bar off of the shoulders.  Move the face back.  Press weight up and yourself down to once again catch in a partial squat.  Bar over the middle of the body with biceps by ears and belly tight.  Stand to finish