MONDAY 12/20/2021
PROGRAM A
WARM UP
WORKOUT
2021 VAULT: DUMBBELL ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2+ Rounds
Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2021 VAULT: BARBELL ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135# +
Women: 95# +
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2+ Rounds
Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bar to the floor.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2021 VAULT: SANDBAG ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2+ Rounds
Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bag to the floor.
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.
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.