This workout was originally posted on June 28, 2018! Make sure you go back and see which version you did and see if you can improve your score!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thorasic Spine Release, Quads/IT Band
Post: Pigeon, SI Joint 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

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

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

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

WORKOUT

For Time
30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

Feet should be about hip width apart with the heels down. You will pick the weight up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Pull the weight into the body and keep the arms straight! Stand (almost jump) hard and fast with the weight focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN you will pull yourself down under it. Punch those elbows around FAST so that the dumbbells land on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the dumbbells on the shoulders and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the dumbbells weightless. Finish by either pressing the weight to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the weight locked out completely overhead. Belly tight. Standing tall - biceps by the ears!

You will lower to the "hang" for the next rep!

For the lunges you will place the dumbbells on your shoulders in any fashion you like.
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.

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

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

WORKOUT

For Program C the scores won't be perfect because you guys all have different gear. The options are to either sub the hang clean and jerks for sandbag hang clean and jerks and/or sub the Lunges for a 50 meters out - 50 meters back sled push/pull!

Don't worry too much about comparing scores. Pick which you have and which you want to do and get after it! Post your time and how you did it in comments!

For Time
30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk: Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull. Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time
Goal: 10-15 min or less!

NOTES:

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders. Feet should be about hip width apart with the heels down. You will pick the bar up to a full standing position. From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly. Allow the bar to travel down the leg but pull it into the body and keep the arms straight! Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending! Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it. Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down. (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement! Once again think about standing up hard and fast and using the power from the legs to make the bar weightless. Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat). Either way the movement ends with the bar locked out completely overhead. Belly tight. Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave.