THURSDAY 12/02/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
WORKOUT
Every 2 Minutes for 20 Minutes
0:00-2:00
Run 200 Meters
Max Reps Alternating DB Bent Over Row
2:00-4:00
Run 200 Meters
Max Reps Alternating DB Shoulder Press
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Reps from All 10 Intervals/Both Movements Combined.Goal: 100-180 Reps
COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 10-18 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Every 2 Minutes for 20 Minutes
0:00-2:00
Run 200 Meters
Max Reps Inverted Row or Barbell Bent Over Row
2:00-4:00
Run 200 Meters
Max Reps Shoulder Press
*Could also do this version with sandbag BOR and sandbag overhead press
Suggested Weight
Men: 75-95#
Women: 45-65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score: Total Reps from All 10 Intervals/Both Movements Combined.
Goal: 60-100 Reps
COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every 2 Minutes for 20 Minutes
0:00-2:00
250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Bent Over Row
2:00-4:00
250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Shoulder Press
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Reps from All 10 Intervals/Both Movements Combined.
Goal: 100-180 Reps
COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Shoulder Press
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.