ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Couch Stretch
Post: Hamstrings, Hips

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

WORKOUT

3 Rounds
12 Power Cleans
9 Front Squats
Run 400 Meters

Rest 2 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135# +
RX + Women: 95# +

You can also sub the sandbag with this version combined with the run.

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the 400m run. Think about the power cleans and front squats as the buy in for the run.

Choose a load on the barbell that is challenging but you can get through them with minimal breaks. We gave a range on the Rx weight so you might try a little heavier. Pick something that you could do at least 6 reps with for each movement.

Save your 12th power clean to get into position for your front squats!

For the power cleans, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

3 Rounds
12 Power Cleans
9 Front Squats
Run 400 Meters

Rest 2 Min Between Rounds

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

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

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the 400m run. Think about the power cleans and front squats as the buy in for the run.

Choose a load on the dumbbells that is challenging but you can get through them fast. With the extra rest, you should be relatively fresh for each round so try to go unbroken or maybe 11 power cleans, short break, then get your last power clean as you get into position for the front squats!

For the power cleans, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

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

WORKOUT

3 Rounds
12 Power Cleans
9 Front Squats
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

Rest 2 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135# +
RX + Women: 95# +

You can also sub the sandbag with this version combined with a bike or row!

Score: Total Time (including rest between rounds)
Goal: Under 15 Min

NOTES:

We designed this workout so that you can really PUSH on the bike or row. Think about the power cleans and front squats as the buy in for the bike/row.

Choose a load on the barbell that is challenging but you can get through them with minimal breaks. We gave a range on the Rx weight so you might try a little heavier. Pick something that you could do at least 6 reps with for each movement.

Save your 12th power clean to get into position for your front squats!

For the power cleans, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep."

All right guys today's tip is going to be on the Dumbbell Power Clean. Now, one of the things that's very common is doing like a bend over bicep curl. And, as cool as that may be, keep in mind guys it's not the proper way to do it and of course it's going to start throwing out your lower back, if you guys are kind of reaching down and then kind of curling up. And that's just going to burn you out a lot quicker.

So, one of the things I want you guys to pay attention to especially with the dumbbell power cleans is, when you guys are doing this, make sure you guys are bending your knees, get lower than normal, and then coming up, shrugging and pulling under, and then standing up. And watch my positioning again, reaching down, reach down tilting the dumbbells down, stand up, jump, pull under and then repeat that. Okay do not do this. All right so really be aware of that and please, please, please, please try that in your warm up so you can get comfortable with proper form.