TUESDAY 11/30/2021
Reps and scoring vary between versions today.
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, LOWER BACK RELEASE
PROGRAM A
WARM UP
WORKOUT
Reps and scoring vary between versions today.
Every 4 Minutes for 16 Minutes (4 Rounds Total)
16 Dumbbell Power Clean
400 Meter Run
16 Dumbbell Power Clean
**Rest remainder of 4 Minute window each time.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Fastest Round
Score: Slowest Round
Goal: 3:00-3:40
COACHES NOTES
We are logging both our fastest and slowest rounds today. This means you should send it in every round. Expect that your times will fall off in each round. Not only will you be pushing the intensity but the amount of rest between rounds may also decrease. You should, however, set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 16 power cleans. Go with a weight you think you can do unbroken or in at most 2 quick sets the whole way. If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Reps and scoring vary between versions today.
Every 4 Minutes for 16 Minutes (4 Rounds Total)
12 Power Clean
400 Meter Run
12 Power Clean
**Rest remainder of 4 Minute window each time.
Suggested Weight
Men: 75-115#
Women: 55-75#
Extra Challenge
Men: 125-155#+
Women: 85-105#+
Score: Slowest Round
Score: Weight Used
Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!
COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Reps and scoring vary between versions today.
Every 4 Minutes for 16 Minutes (4 Rounds Total)
12 Power Clean
500 Meter Row - or -
30 Cal (M) / 22 Cal (W) - Assault Bike
12 Power Clean
**Rest remainder of 4 Minute window each time.
Suggested Weight
Men: 75-115#
Women: 55-75#
Extra Challenge
Men: 125-155#+
Women: 85-105#+
Score: Slowest Round
Score: Weight Used
Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!
COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first row/bike takes more than 2:15, adjust the distance/calories to something you can complete in 2 minutes.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Run/Jog
If you're trying to manage the pressure on your 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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.