SATURDAY 01/01/2022
And THIS one is to represent the 12 months of this BRAND NEW YEAR!!!
PROGRAM A
WARM UP
WORKOUT
12 Rounds
12 Plank Pull Across
12 Dumbbell Hang Power Clean
24 Air Squat
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
12 Rounds
12 Plank Pull Across
12 Barbell Hang Power Clean
24 Air Squat
**No dumbbell to pull across? Do plate up and over.
Suggested Weight
Men: 40# DB (pull across) / 95# Barbell
Women: 25# DB (pull across / 65# Barbell
Extra Challenge:
Men: 50# DB (pull across) / 115#
Women: 35# DB (pull across) / 75#
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
12 Rounds
12 Sandbag Plank Lateral Drag
12 Sandbag Hang Power Clean
24 Air Squat
Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank lateral drags, it helps if you lift up on the side of the bag that you grab so that there's less friction holding the bag "back." Each rep counts toward the 12 so you're doing 6 on both sides. The hang power cleans should take 25-40 seconds. If the 12 reps are taking you much longer than that, consider reducing the reps. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
100 Plank Pull Across (Combined)
100 Dumbbell Hang Power Clean (Combined)
200 Air Squat (Combined)
**One person works at a time throughout.
**This version can also be done with sandbag or barbell as seen in Programs B/C.
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 25-30 Minutes
Coaches Notes
Wow! What a way to kick off 2022. So while one person works, the other person rests. Make sure that each time it's your turn to work, you are pushing the pace since you get rest throughout the workout while your partner works. For both the plank pull across and the hang cleans, you and your partner should be working to get each of those 100 reps done in 2:30-3:00. Be sure to choose weight(s) and/or customizations that allows for that pace. Each plank pull across rep counts toward the total. So right arm = 1, left arm = 2, right arm = 3, so on and so on. On the air squats, you're shooting to finish the 200 reps in 4:30-6:00. That means knocking out 35-45 squats per minute.
Plank Hold
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.