SATURDAY 02/12/2022
PROGRAM A
WARM UP
WORKOUT
Run 600 Meters
60 Dumbbell Hang Squat Clean
Run 600 Meters
**This workout could also be done with your sandbag:
Sandbag Hang Clean and Jerk
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 800 Meter Runs
Women: 35# DBs / 800 Meter Runs
Score: Total Time
Goal: 9-13 Minutes
Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.
Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the dumbbells lower from your shoulders back into the hang position so that your spine is protected from the forward momentum.
Possible Alternate Version
3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Run 600 Meters
60 Barbell Hang Squat Clean
Run 600 Meters
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs
Score: Total Time
Goal: 9-13 Minutes
Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.
Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.
Possible Alternate Version
3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row
60 Barbell Hang Squat Clean
45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row
**This workout could also be done with dumbbells or sandbag as seen in Program A.
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs
Score: Total Time
Goal: 9-13 Minutes
Coaches Notes
When it comes to pacing the bike/row, try to push yourself to hold what you would typically for a 30/22 cal bike or 500m row; it should be steady but mildly uncomfortable at those calories/that distance. You're looking to get each bike/row done in 3:00-3:45. If your first effort takes longer than 4 minutes, reduce the calories/distance on the second one.
Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
Run 400 Meters (Together)
50 Barbell Hang Squat Cleans (Combined)
This workout could also be done with sandbag or dumbbells.
You could also do this workout with rower or bike:
500 Meter Row
-OR-
30 Cal (M) / 22 Cal (W) Assault Bike
Suggestions
Men: 95# -or- 40# DBs
Women: 65# -or- 25# DBs
Extra Challenge
Men: 115-135# -or- 50# DBs
Women: 75-85# - 35# DBs
Score: Total Time
Goal: 12-16 Minutes
Coaches Notes
The way this one works is you and your partner will run 400 meters together, then when you both get back from the run, you'll take turns chipping away at 50 hang squat cleans. Only one partner can work at a time and you can split up those 50 reps however you like. When 50 are done, one round is complete. Repeat two more times.
You're aiming for the run to take 1:45-2:30. If you and your partner have different running speeds, try to meet each other halfway. So maybe one partner holds back a bit and the other is pushing the pace a little more than they typically would.
Choose a weight for the hang squat cleans that allows you to get 7-10 reps done at a time. Keep in mind you'll get rest while your partners works so it's encouraged to hang onto the bar for a decent number of reps.
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.
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.
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.