MONDAY 01/17/2022
Each program version has a different rep scheme today so read carefully!
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: ASGARD
12 Rounds
6 Kipping Pull Up
12 Dumbbell Deadlift
9 Dumbbell Squat
Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge:
Men: 50# DB
Women: 35# DB
Score: Total Time
Goal: 12 - 18 Minutes
Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds. If you need to break on those, do it after the eleventh rep then use the twelfth deadlift to get the dumbbells up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: ASGARD
12 Rounds
6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat
Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135#+
Women: 85#+
Score: Total Time
Goal: 12 - 18 Minutes
Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds and that you know you can front squat for 6 unbroken reps. If you need to break on the deadlifts, do it after the eighth rep then use the ninth deadlift to get the bar up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
12 Rounds
6 Kipping Pull Up
9 Sandbag Over Shoulder
9 Sandbag Front Squat
Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 12 - 18 Minutes
Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. You're aiming to get those sandbag over shoulder reps done in 30-45 seconds. If they're taking you much longer than that, consider reducing the reps to a number you can complete within that timeframe each round. Keep your elbows high during the squats and squeeze your butt fully at the top of each rep!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Pull Ups
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 try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. 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.