ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HAMSTRINGS, HIPS 2.0

* 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
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Total Time:

10 Rounds:

10 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans

Go Unbroken and Rest 20 Seconds Between EVERY Round.

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: Keep reps the same and use heavier weight (for those who have it) - or - increase reps to 12 + 6

Score: Don't worry about it too much - but put how many rounds you were able to do unbroken (1-10)

Goal: Challenge yourself.

So, today this version is a little different than the Program B version only because it's harder to REALLY load up with dumbbells.

So, use the heaviest dumbbells that you have and go for it.

Even if your dumbbells are lighter than the RX weights - this will still be a great workout!

On the deadlifts you only need to touch one head of the dumbbell. Do not get sloppy and let your back round. Keep you chest up, belly tight and back flat. Drive through your heels to stand each time. Keep your chest up and butt back as you lower back to the floor.

For the cleans, you will take them from the hang position, so you will be standing all the way up with the dumbbells and initiate the clean with just a slight dip.

Pull yourself under into a full squat. Try to get those dumbbells on your shoulders and keep your chest up as you stand!

After you perform the 10 + 5 - rest 20 seconds before you start the next round.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

15 Rounds

5 Deadlifts
3 Squat Cleans

Rest 30 Seconds Between Rounds

The idea here is to challenge yourself with the weight you choose

Score: Weight you Choose

Goal: Challenge Yourself - don't choose something where rounds are longer than about 30-40 seconds max

If you are NEW to these movements - use this as technique practice and don't get crazy.

Potential Weight Recommendations:
Men: 115-185#+
Women: 75-135#+

The weight you choose for this is going to be VERY individual.

It is a lot of reps, so I would say start lighter than you think. If at 10 rounds in you feel like you want to go up - then go for it.

If you are new to these movements you have a few choices. You can keep the weight super light and just focus on form. That would be great.

OR - you can do the 5 deadlifts and maybe only 1 clean. Or 5 deadlifts and 1 power clean + 3 front squats.

All of those would be great options.

If your form starts to break down on any of it though, lower the weight. No prizes to be won, just trying to get a great workout!

For the deadlifts - the goal would be to do all 5 unbroken. Keep the back flat, chest up and belly tight. Drive your heels down into the floor to stand. Keep it tight as you lower too!

After the deadlifts you may drop the bar and take a second. Cleans can be in singles if necessary - but make sure you are getting a solid 30 seconds of rest at least each time after the cleans - before the next round.

For the cleans, they will all be taken from the ground and caught in a full squat. Make sure the bar is landing on the shoulders with the chest and elbows up. Drive the knees out and the heels down!

The bar should stay close to the body as you stand up hard and fast. Elbows don't bend until you’re standing up all the way. Spin the elbows around the bar fast to catch it on the shoulders.

Lastly - warm up WELL for this workout with lighter weights and warming up the low back with some good mornings either with the bar or a band, and loosen the hips!

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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.

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.