ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Neck and Shoulder Reliever
Post: Stress Relief, Chest Opener

PROGRAM B

WARM UP

Full Body Simple Warm UP!

Overhead Warm Up

WORKOUT

6 Rounds
6 Strict Press
9 Push Jerks
12 Bent Over Rows

RX Men: 95#
RX Women: 55-65#

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

Score: Total Time
Goal: Under 12 Min

NOTES:

This is a shoulder smoker so make sure you focus on good positions and keeping your belly tight!

We gave a little variance on the women's strict press so go with what allows you to keep your ribs down and core engaged on every rep.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Same set up position as the strict press for the push jerk.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM A

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Alternating DB Strict Press
9 DB Push Jerks
12 Double Dumbbell Bent Over Rows

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

The alternating DB strict press is with dumbbells at the shoulders right + left 3 times. Jerks are both together. Bent over rows are both together.

This is a shoulder smoker, so make sure you move well and keep a neutral spine and tight belly the whole time.

Note that for the strict presses your arms alternate the movement, and your arms move together on the jerks and rows.

Set up for the strict press with the DBs on the shoulders with elbows high. Feet under your hips, heels down. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 on each arm.

For the push jerks, set up like you would for the strict press.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the double dumbbell bent over rows, you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Seated Sandbag Strict Press
9 Side to Side Sandbag Push Press
12 Sandbag Bent Over Slam

No RX or RX+ for the bag weight.

Roughly Men should use 50-70#
Women - 30-45#

Score: Total Time
Goal: Under 15 Min

NOTES:
This is a shoulder smoker, so make sure you stay in control, move well, and always keep your belly tight!

Use the bag you've got so for heavier bags, adjust the reps on the strict press as needed.

For the seated press, sit up tall on the floor with legs out in front of you and a neutral spine. Chest up, ribcage down.

You may bend your knees slightly if unable to keep the natural curvature of your spine.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tigh as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the side to side push press you will have your sandbag on one shoulder. 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 sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So
reps is 5 one side and 4 on the other, you'll finish your reps on the opposite shoulder from where you started.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag, roughly shoulder width apart. You will maintain a hinged position as you pull the bag to your chest. Pull your elbows up and back, don't let them track out wide.

Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.