MONDAY 02/14/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: MIMIR
3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs
6 Single-Arm Dumbbell Push Press Right
6 Single-Arm Dumbbell Push Press Left
6 Box Jump Overs
9 Single-Arm Dumbbell Push Press Right
9 Single-Arm Dumbbell Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs
Rest 5 Min
Go back down....
So...
18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs
15 Single-Arm Dumbbell Push Press Right
15 Single-Arm Dumbbell Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge:
Men: 50# DB
Women: 35# DB
Score: Total Time (Including Rest)
Goal: 22-28 Min
Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 8-11 minutes. If the first part takes you near or over 11 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: MIMIR
6 Barbell Push Press
3 Box Jump Overs
9 Barbell Push Press
6 Box Jump Overs
12 Barbell Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Barbell Push Press
18 Box Jump Overs
Rest 5 Min
Go back down....
So...
21 Barbell Push Press
18 Box Jump Overs
18 Barbell Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Barbell Push Press
3 Box Jump Overs
Suggestions
Men: 75#
Women: 55#
Extra Challenge:
Men: 95# +
Women: 65# +
Score: Total Time (Including Rest)
Goal: 19-25 Min
Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: MIMIR
6 Sandbag Push Press
3 Box Jump Overs
9 Sandbag Push Press
6 Box Jump Overs
12 Sandbag Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Sandbag Push Press
18 Box Jump Overs
Rest 5 Min
Go back down....
So...
21 Sandbag Push Press
18 Box Jump Overs
18 Sandbag Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Sandbag Push Press
3 Box Jump Overs
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time (Including Rest)
Goal: 19-25 Min
Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - go with the rep scheme from Program A (3-6-9-12-15-18).
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.