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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Hamstrings, Cool Down Flow

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
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

This one is going to be memorable!  For a 3 minute AMRAP, we really want to push the pace and keep the intensity high. BUT, since your score is that of the 3 minute AMRAP with the lowest number of reps, it's important to be consistent.

Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Hips and knees are bent.  Keep your belly tight, arms straight, heels down, and chest up the entire time! Hands just outside the legs.  To lift  drive the heels into the ground and lift the chest. Keep the bar close to the body.  Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the hang power clean you will start at the top of a deadlift, your "hang" position.  Hands just outside of the legs and the feet are under the hips.  Bend the knees, send your hips back and keep your heels down.  Arms are straight and bar is close to the body.  Stand up hard and fast.  Rotate your elbows around the bar as it travels to the shoulder.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

For shoulder to overhead we recommend a push press or push jerk. Bar starts on shoulders with 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 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
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Shoulder to Overhead

Rest 1 Min Between Rounds

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

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

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

This one is going to be memorable!  For a 3 minute AMRAP, we really want to push the pace and keep the intensity high. BUT, since your score is that of the 3 minute AMRAP with the lowest number of reps, it's important to be consistent.

Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked.

For the deadlifts the DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight, chest is up, belly tight, and back is flat for the entire lift and return to floor. To lift the DBs, drive the heels into the ground and lift the chest. Stand all the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight.  Allow the DBs to travel in a straight line to the floor.

The DB hang power clean starts at the top of a deadlift.  Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high. Rotate elbows around in front FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For shoulder to overhead we recommend a push press or push jerk. DBs starts on shoulders with 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 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 C

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
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

9 Sandbag Deadlifts
6 Sandbag Hang Power Cleans
3 Sandbag Shoulder to Overhead

Rest 1 Min Between Rounds

No RX or RX+ - Just use whatever sandbag you've got!

Score: Lowest 3 Min AMRAP Score ONLY!  In that round it is - Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

NOTES:

3 minutes is short so keep the intensity high. BUT, try to be consistent with each AMRAP because your score is the lowest of the 5 AMRAPs.

Each round should take about 45 seconds, so for really heavy bags you may need to adjust reps to 7-4-1.

For the deadlifts the sandbag starts on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight, chest is up, belly tight,  back flat for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.

The hang power clean starts at the top of a deadlift. You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast.  Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out.  Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.