ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Warm Up Flow
Post: Sciatica/Piriformis, Hamstrings

PROGRAM A

WARM UP

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

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

4 Rounds
10 DB Push Press
20 Single DB OH Lunge Right (Alternating Feet)
30 Double Unders
10 DB Push Press
20 Single DB OH Lunge Left (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 40 Double Unders
RX + Women: 35# DBs / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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.

For the overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B

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

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

4 Rounds
Each Round is:
10 Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders
10  Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95# + / 40 Double Unders
RX + Women: 65# + / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

Remember each round is like 2 mini rounds before you rest.

For the push press you will have your bar on the shoulders with the 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.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Scale to a front rack lunge or maybe an OH Plate lunge.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.