ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

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

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

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds (For Time)
15 Clean & Jerks
400m Run

Rest 2 minutes between rounds

RX Men: 95-115#
RX Women: 65-75#

RX Plus Men: 135#+
RX Plus Women: 85#+

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that run. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

**This version can be done with either a barbell or dumbbells for the Clean and Jerks
3 Rounds
15 Clean & Jerks
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 2 minutes between rounds

RX Men: 95-115# / 40# DBs
RX Women: 65-75# / 25# DBs

RX Plus Men: 135#+ / 50# DBs
RX Plus Women: 85#+ / 35# DBs

Score: Slowest Round  ONLY
Goal: Between 3:00-4:30, shouldn't be much faster or slower.

Today you have a great opportunity to practice mental toughness! The idea is to really push the pace on both components of the workout.

Choose a load on the clean and jerks you can complete 15 reps in 1:30-2:15 then JAM on that bike/row. You should be able to go really hard each round and still get relatively consistent times as you have 2 full minutes to recover in between!

For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body.  Stand to finish!

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.