FRIDAY 02/04/2022
Reps are slightly different for the different variations today!
PROGRAM A
WARM UP
WORKOUT
Reps are slightly different for the different variations today!
Every 4 Minutes for 20 Minutes (5 Rounds Total)
Run 400 Meters
16 Dumbbell Power Clean & Jerks
Rest remainder of 4 Minute Window Each Time
This version can also be done using:
Sandbag Clean & Jerk
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score:
Fastest Round
Slowest Round
Goal: 2:15 - 3:30
Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.
The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 16 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Reps are slightly different for the different variations today!
Every 4 Minutes for 20 Minutes (5 Rounds Total)
Run 400 Meters
12 Barbell Power Clean & Jerks
Rest remainder of 4 Minute Window Each Time
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score:
Fastest Round
Slowest Round
Goal: 2:15 - 3:30
Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.
The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Reps are slightly different for the different variations today!
Every 4 Minutes for 20 Minutes (5 Rounds Total)
30 Cal (M) / 22 Cal (W) Row
-OR- 36 (M) / 26 Cal (W) Row
12 Barbell Power Clean & Jerks
Rest remainder of 4 Minute Window Each Time
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score:
Fastest Round
Slowest Round
Goal: 2:15 - 3:30
Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.
The bike/row should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Run/Jog
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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.
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.
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.
Hang Clean
Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.