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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Warm Up Flow
Post: Hamstrings, Calves/Ankles

PROGRAM A

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the dumbbells overhead.

Only one head of each dumbbell needs to touch for each rep at the bottom.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM B

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM C

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

FIND A CALORIE TARGET/DISTANCE THAT TAKES 45-50 Seconds FOR THE BIKE/ROW!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Row or bike distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

HANG POWER CLEAN - You could also try less weight. 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.

JERK/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.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.