ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* 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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Dumbbell Squats
20 Seconds Rest

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

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

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load you can do all your squats without lowering the dumbbells from your shoulders.

Dumbbell power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

For the push press you will have a dumbbell in each hand at the shoulders. 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 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.

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
40 Seconds Back Squats
20 Seconds Rest

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-85#

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined
Goal: 120 Reps+ (Thats 10 per movement per round)

Choose a load/pace that you can do all of your squats without dropping the bar!

Power Cleans start with the bar 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 Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, either jerk the whole way or transition from the push press.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all the way up  at the top.

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.

SHOULDER TO OVERHEAD/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.

BACK/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.