#blamesalvi

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 DB Snatch
30 Single Arm Overhead Lunge (15 per side)
30 DB Hang Clean and Jerks

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the snatches and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

SINGLE ARM OVERHEAD LUNGES
You will only need one dumbbell, performing the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge. Each time you step counts as one rep.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Single Dumbbell Shoulder Racked Lunges
Single Dumbbell/Single Arm Shoulder Racked Lunges
Single Arm Dumbbell Step Ups

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Single Arm DB Hang Clean & Jerk
Single DB Hang Clean & Jerk
KB/DB Swing

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Power Snatch
30 Overhead Lunge
30 Hang Clean and Jerks

Suggested Weight:
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 6:00-8:00 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2-2:30 less per movement and you'll be good to go. Shoot for sets of 6-8 on the power snatches and hang clean & jerks. The overhead lunges should be completed in 1-3 sets.

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! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Lighter Weight
KB/DB Swings

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Sandbag Ground to Overhead
30 Sandbag Overhead Lunges
30 Sandbag Hang Clean and Jerks

Suggested Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so break up the reps into smaller sets and adjust the reps if working with a heavier bag. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the ground to overheads and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

SANDBAG HANG CLEAN & JERK
You will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Reduce Reps
Alternating Single Shoulder Hang Clean & Jerk

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.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.