ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER - OLY
POST:
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon, Warm Up Flow
Post: Lower Back Release, Cool Down Flow

PROGRAM A

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

FOR TIME

30 Devil Press
30 Toes to Bar / V-Ups
30 Box Jumps
20 Devil Press
20 Toes to Bar / V-Ups
20 Box Jumps
10 Devil Press
10 Toes to Bar / V-Ups
10 Box Jumps

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

NO RX+ Today - We don't think it's necessary to go heavier on this one - but if you REALLY want to - go for it and just note it in comments.

Score: Total Time
Goal: Under 16 Min

NOTES:

We would much rather see you go faster than heavier on this one.  It's going to get grippy if you are doing toes to bar or knee raises as  opposed to v-ups - so plan on that.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep! Subs for DP can be lighter weight , burpee kb swing, burpee with a plate.

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well or see Pregnant/PP FB Group for more options.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!  If jumping isn't an option you can sub in step ups as well :) or even lunges.

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats

3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

WORKOUT

FOR TIME

30 Power Snatch
30 Toes to Bar / V-Ups
30 Box Jumps
20 Power Snatch
20 Toes to Bar / V-Ups
20 Box Jumps
10 Power Snatch
10 Toes to Bar / V-Ups
10 Box Jumps

RX Men: 75# Bar / 22-24" Box
RX Women: 55# Bar / 18-20" Box

RX + Men: 95# + Bar
RX + Women: 65# + Bar

Score: Total Time
Goal: Under 14 Min

NOTES:

We would much rather see you go faster than heavier on this one.  It's going to get grippy if you are doing toes to bar or knee raises as  opposed to v-ups - so plan on that.

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.  Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!  Pick a number of reps you are confident you can do every time you touch the bar. Stick to that number and as you get closer to the last reps if you got extra in the tank use it up!

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible!

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

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

FOR TIME

30 Burpee Bag Over Shoulder
30 Toes to Bar / V-Ups
30 Box Jumps
20 Burpee Bag Over Shoulder
20 Toes to Bar / V-Ups
20 Box Jumps
10 Burpee Bag Over Shoulder
10 Toes to Bar / V-Ups
10 Box Jumps

No RX or RX+ on this one.  Use the bag you've got.  Lower reps if you think you won't be able to stay in the time goal!

Score: Total Time
Goal: Under 20 Min

NOTES:

If you've got a super heavy bag - you will definitely want to lower the reps for the burpee bag over shoulder.  This is going to get PRETTY grippy for those of you doing toes to bar or knees up - just keep that in mind.

For the sandbag or ball over shoulder you will start with the bag/ball between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.  Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!  Don't blow up your dang biceps by curling the bag over your shoulder every time, it'll make things less difficult in the future of this workout (This has been a PSA from your SP Team).

When performing the T2B, remember you're working on pushing down on the bar to generate momentum and use of the lats to bring your toes up to the bar. You can do straight leg and utilizing more of the hamstring or bend at the knee and kick the bar for less hamstring. Play to your strengths plan for your weaknesses ;) . For subs for the T2B you can use Knee-Ups, slam balls or regular sit-ups.  Expecting mama's feel free to do dead bugs as well.

For the box jumps choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!  We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates!  Step ups are also a sub option.