SATURDAY 01/29/2022
Goal Reps Vary Between Versions Today!
PROGRAM A
WARM UP
WORKOUT
4 Rounds
1 Minute Max Reps Alternating Dumbbell Power Snatch
1 Minute Max Reps Renegade Row
1 Minute Max Reps Dumbbell Hang Squat Clean
1 Minute Max Reps Push Up + Pull Across
1 Minute Rest
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED
Goal: 185-300 Reps
Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 15-25 Snatches, 8-15 Renegade Rows, 12-18 Hang Squat Cleans, and 12-20 Push Up + Pull Across. Be sure to customize the movement(s) to hit the goal range!
Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.
You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the snatches and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
1 Minute Max Reps Barbell Power Snatch
1 Minute Max Reps Renegade Row
1 Minute Max Reps Barbell Hang Squat Clean
1 Minute Max Reps Push Up + Pull Across
1 Minute Rest
**If you don't have a pair of dumbbells for Renegade Rows and Push Up Pull Across you may choose to do inverted rows or strict pull ups and Push Up and Over a plate.
Suggestions
Men: 40# DBs / 75# Barbell
Women: 25# DBs / 55# Barbell
Extra Challenge:
Men: 50# DBs / 95-115# Barbell
Women: 35# DBs / 65-75# Barbell
Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED
Goal: 160-265
Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 10-18 Snatches, 8-15 Renegade Rows, 12-18 Hang Squat Cleans, and 12-20 Push Up + Pull Across. Be sure to customize the movement(s) to hit the goal range!
Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.
You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the snatches and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
1 Minute Max Reps Sandbag Ground to Overhead
1 Minute Max Reps Push Up + Lateral Drag
1 Minute Max Reps Sandbag Hang Squat Clean
1 Minute Max Reps Sandbag Push Up and Over
1 Minute Rest
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Score: Total Reps from ALL 4 Rounds - ALL Movements COMBINED
Goal: 175-280
Coaches Notes
Here's a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 12-20 Ground to Overhead, 8-15 Push Up + Lateral Drag, 12-18 Hang Squat Cleans, and 12-20 Push Up + Over. Be sure to customize the movement(s) to hit the goal range!
Because there's no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. That is except for the final minute of push up + pull across - you should work the entire time knowing you have a minute to rest before the next round starts.
You'll be going back and forth from explosive movements to more strict movements. That means you should be able to push yourself pretty hard each minute. When it comes time for the ground to overhead and hang cleans, really focus on your legs and hips getting the weight up so that your shoulders can be saved for the push ups.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Plank Hold
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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.