WEDNESDAY 02/02/2022
PROGRAM A
WARM UP
WORKOUT
10 Rounds
6 Dumbbell Bear Complex
30 Double Unders/Hop Overs
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
If the first round takes more than 1:45, customize something!
Remember that a dumbbell Bear Complex is a cluster (squat clean thruster) plus another thruster. So 6 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2-3 reps at a time for all 10 rounds.
Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
10 Rounds
4 Barbell Bear Complex
30 Double Unders/Hop Overs
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#
Women: 75#
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
If the first round takes more than 1:45, customize something!
We want you to perform the Bear Complex today as a:
Cluster (squat clean thruster) + Back Rack Thruster
So 4 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2 reps at a time for all 10 rounds.
Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Rounds
6 Sandbag Bear Complex
30 Double Unders/Hop Overs
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
If the first round takes more than 1:45, customize something!
Remember that a Sandbag Bear Complex is a cluster (squat clean thruster) plus a back rack thruster. So 6 reps is actually quite a lot of movement.
You should be able to flow through the rep. Shoot for stringing together at least 2-3 reps at a time for all 10 rounds. For heavier bags, you may need to adjust the reps down to 4 per round.
Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!"
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Bear Complex
You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.
Jump/Skip/Hop Overs
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
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.
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.
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.