MONDAY 01/10/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: YMIR
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Alternating Dumbbell Power Snatch
Rest 4 Minutes
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Dumbbell Cluster -OR- Squat Clean + Jerk
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats
Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps
Goal 1: 30-40 Reps Snatch
Goal 2: 20-27 Reps Clean to Overhead
Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.
It is pretty unlikely that you will be able to do 2-3 minutes straight of power snatches and certainly not clusters. So pick a small number of reps to do at a time. For the snatches, maybe it is 10 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: YMIR
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Power Snatch
Rest 4 Minutes
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Barbell Cluster -OR- Squat Clean + Jerk
Suggestions
Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters
Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats
Men: 95# Snatches / 135# Clusters
Women: 65# Snatches / 85# Clusters
Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps
Goal 1: 25-35 Reps Snatch
Goal 2: 15-22 Reps Clean to Overhead
Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.
It is highly unlikely that you will be able to do 2-3 minutes straight of power snatches or clusters. So pick a small number of reps to do at a time or you may even just do quick singles. Try going a little heavier on the squat clean to overhead movement than on the power snatches. Of course, you can keep the load the same if you need to. You have the option to do a cluster, going right into the press overhead as you come out of the squat. Or you can take a moment to reset with the bar on your shoulders, then perform a jerk. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: YMIR
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Sandbag Ground to Overhead
Rest 4 Minutes
6 Minute AMRAP
20 Burpees
60 Air Squats
Max Sandbag Cluster -OR- Squat Clean + Jerk
Suggestions
Men: 50-70# Bag
Women: 25-45# Bag
Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats
Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps
Goal 1: 35-45 Reps Ground to Overhead
Goal 2: 22-30 Reps Clean to Overhead
Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.
It is pretty unlikely that you will be able to do 2-3 minutes straight of ground to overheads and certainly not clusters. So pick a small number of reps to do at a time. For the ground to overhead, maybe it is 6-8 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.
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.