THURSDAY 03/17/2022
PROGRAM A
WARM UP
WORKOUT
EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)
15 Double Unders/Hop Overs
7 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs / 20 Double Unders/Hop Overs
Women: 35# DBs / 20 Doubel Unders/Hop Overs
Score: Number of Rounds where all work was completed - (out of 10)
Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.
Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.
The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.
7 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.
For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)
15 Double Unders/Hop Overs
5 Barbell Deadlift
3 Barbell Hang Power Clean
Suggestions
Men: 115-135#
Women: 75-85#
Extra Challenge:
Men: 155#+
Women: 95#+
Score: Weight Used
Goal:
Challenge yourself with loading - but shoot to finish all rounds. Each round should take 35-50 seconds.
Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.
The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.
5 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.
For at least the first few rounds, you should be able to go right into the hang power cleans after the 5th deadlift. Toward the end, if you need to break, break after the 4th deadlift. Then, perform your 5th rep to get into position for the hang power cleans.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)
15 Double Unders/Hop Overs
4 Sandbag Over Shoulder
6 Sandbag Hang Power Clean
Suggestions
Men: 50-70#
Women: 25-45#
If you have variable sandbag weights - you could do the over the shoulder with a heavier bag. OR you could even combine this version with the 4 over the shoulder with the barbell or dumbbells for the hang power cleans.
Score: Number of Rounds where all work was completed - (out of 10)
Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.
Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.
The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.
Try to find a good rhythm on the over the shoulders. As soon as the bag passes over your shoulder, turn and set up for the next rep. It's only 4 reps so no need to rush, be smooth. Make sure that you are in a proper set up position for each rep.
Keep the bag close on the hang power cleans. Focus on extending the hips, then getting the elbows around fast.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. 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.