THURSDAY 12/16/2021
Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)
PROGRAM A
WARM UP
WORKOUT
Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)
Part 1:
20 Push Up + Pull Across
Run 400 Meters
Rest 2 Minutes
Part 2:
30 Alternating Dumbbell Shoulder Press
Run 400 Meters
Rest 2 Minutes
Part 3:
40 Push Up
Run 400 Meters
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
2 Options:
Option 1: Wear a Weight Vest
Option 2: Increase reps to: 30/40/50
Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time
Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30
COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)
Part 1:
20 Push Up + Pull Across
Run 400 Meters
Rest 2 Minutes
Part 2:
30 Barbell Shoulder Press
Run 400 Meters
Rest 2 Minutes
Part 3:
40 Push Up
Run 400 Meters
**Could also do this version with your sandbag!
Suggested Weight
Men: 40-50# DB for Pull Across / 75# for Strict Press
Women: 25-35# DB for Pull Across / 45# for Strict Press
Extra Challenge:
Men: 40-50# DB for Pull Across / 95-115# for Strict Press
Women: 25-35# DB for Pull Across / 55-65# for Strict Press
Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time
Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30
COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)
Part 1:
20 Push Up + Pull Across
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row
Rest 2 Minutes
Part 2:
30 Alternating Dumbbell Shoulder Press
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row
Rest 2 Minutes
Part 3:
40 Push Up
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
2 Options:
Option 1: Wear a Weight Vest
Option 2: Increase reps to: 30/40/50
Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time
Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30
COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the row/bike takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Push Up/Push Up Taps
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 with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.