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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Hamstrings 
Post: Shoulders, Hips, Lower Back Release

PROGRAM B

WARM UP

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

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 Jerks
60 DB Step Up Overs
30 Jerks

RX Men: 95# and 40# DB Step Up Overs (in each hand)
RX Women: 65# and 25# DB Step Up Overs (in each hand)

RX+ Men: 115# + / 50# DBs
RX+ Women: 75#+ / 35# DBs

(Feel free to go heavier on bar or dumbbells if you want and can keep moving.)

See below for non dumbbell option

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less.  For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

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.

For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.  If you don't have DBs, use a lighter weight and backrack your BB and perform just step ups, no overs.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to.

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

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

WORKOUT

For Time
30 DB Jerks
60 DB Step Up Overs
30 DB Jerks

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less.  For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

The DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.  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 DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

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 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

WORKOUT

For Time
30 Sandbag Jerks
60 Sandbag Step Up Overs
30 Sandbag Jerks

As always - no RX or RX+ for sandbag version - use what you've got and change the reps if you have a super heavy bag.

Score: Total Time
Goal: Under 12 Min

NOTES:

Oh boy.  This is a combo Julian and Miranda workout.

For the shoulder to overhead we definitely don't need you doing these unbroken.  If 30 will be super easy with your bag - feel free to up the reps. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

For the Sandbag shoulder to over head you will have your sandbag on the biceps 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 sandbag off of the biceps and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.  You are also able to perform side to side shoulder to OH, starting with your Sandbag on one shoulder and pressing it up and over your head onto the other shoulder.

For the sandbag step up and overs, you will place the sandbag on your back or one either shoulder, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all!  Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!