MONDAY 02/28/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Pull Across
6 Dumbbell Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Score:
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.
Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Pull Across
6 Barbell Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.
Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Sandbag Lateral Drag
6 Sandbag Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + lateral drag in the 9th round - you will complete 8 Rounds + 3 Push Up + Lateral Drag for time in Part 2.
Don't sandbag (ha ha) the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + lateral drag at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Ideally, you'll do the 6 hang cleans unbroken the entire time. If your sandbag weight is too heavy for that, just be sure you're finishing those in 20-30 seconds - or reducng the reps to something you can do unbroken.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
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.