SATURDAY 03/12/2022

March 6, 2022 Akeiko Dela Cruz

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Dumbbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Dumbbell Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score:
Total Double Unders/Hop Overs
Total Dumbbell Clean and Jerks
Total Dumbbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Barbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Barbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Barbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Barbell Squat Clean

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#
Women: 75#

Score:
Total Double Unders/Hop Overs
Total Barbell Clean and Jerks
Total Barbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Sandbag Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Sandbag Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Sandbag Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Sandbag Squat Clean

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge:
Total Double Unders/Hop Overs
Total Sandbag Clean and Jerks
Total Sandbag Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

Partner 1: 60 Double Unders/Hop Overs
-THEN-
Partner 2: 60 Double Unders/Hop Overs

Partner 1: 18 Barbell Clean and Jerk
-THEN-
Partner 2: 18 Barbell Clean and Jerk

Partner 1: 16 Barbell Squat Clean
-THEN-
Partner 2: 16 Barbell Squat Clean

**Only rest is while your partner is working.

**This workout could also be done with dumbells or a sandbag as seen in Program A and C.

Suggestions
Men: 75-95# / 40# DBs / 50-70# Sandbag
Women: 55-65# / 25# DBs / 25-45# Sandbag

Extra Challenge
Men: 115# / 50# DBs
Women: 75# / 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The work set out for you guys today is a relatively small amount compared to other team workouts. For that reason, and because you get to rest the entire time your partner works, we expect you to "send it" when it's your turn. Choose a weight for the clean & jerks and squat cleans that you can do unbroken or as close to unbroken as possible. That doesn't mean it has to be super light - it's OK if it's challenging and you have to really fight to get the reps done. Just make sure, as always, that you are moving well and take a break if your form is falling apart. The double unders should take no longer than 1 minute each so go with the hop overs or reduce reps if you need to!

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

MAMA MODIFICATIONS

Double/Single Unders

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.

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.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. 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.