PROGRAM A

WARM UP

WORKOUT

100 Deficit Push Ups

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

Suggestions
Men/Women: For the deficit, place your hands on dumbbells or a stack of plates roughly 4". You may need to get creative, use a stack of books if you need to!

Extra Challenge:
Men/Women: Wear a weight vest if you have one!

or

Increase Pull Ups to 7 each time

or BOTH

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do 100 deficit push ups as fast as possible. Pick a variation/deficit height that you can do at least 10 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 10 reps. For this many deficit push ups, it is very important that you move with control and don't just drop to the floor and try to bounce your chest to get a boost on the way up. We would rather see a deficit from the knees than regular push ups from the toes.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

A break is anytime you come out of the plank position or your hands come off the floor. You can pause in the plank position between reps for as long as you want but we wouldn't recommend staying there too long!

If you go with the extra challenge reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

75 Bench Press

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

**You could also do this version with dumbbell bench press.

Suggestions
Men: 115-135#
Women: 65-85#

Extra Challenge:
Men: 155-185# / 7 Pull Ups Each Break
Women: 95-125# / 7 Pull Ups Each Break

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do bench press reps as fast as possible. Pick a weight that you can do at least 7 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 7 reps. For this many reps, it is very important that you move with control, especially in the lowering phase. Don't just let the bar drop and bounce it off your chest. Think light contact.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

If you go with the extra challenge pull up reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

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.

Pull Ups

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 try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.