SATURDAY 04/02/2022
Day 2 of Project April! Today's Program A and SHIFT workouts will count toward your Project April Badge in the Trophy Case!
This workout was the first workout of Project April in 2021!
PROGRAM A
WARM UP
WORKOUT
20 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
18 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
16 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
Keep lowering the Single Arm DB Squat Clean Thrusters by 2 reps each round until you complete:
2 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB / 8 Burpees
Women: 35# DB / Burpees
Score: Total Time
Goal: 12-18 Minutes
Coaches Notes
This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
**Notice the rep range and burpee number is different than Program A today!!
16 Barbell Squat Clean Thruster
9 Burpees
14 Barbell Squat Clean Thruster
9 Burpees
12 Barbell Squat Clean Thruster
9 Burpees
Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:
2 Barbell Squat Clean Thruster
9 Burpees
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Total Time
Goal: 12-18 Minutes
Coaches Notes
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
**Notice the rep range and burpee number is different than Program A today!!
16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees
Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:
2 Sandbag Squat Clean Thruster
9 Burpees
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 12-18 Minutes
Coaches Notes
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
10 Rounds EACH
10 Alternating Single Arm Squat Clean Thruster
6 Burpees
To be performed in an I GO - YOU GO fashion.
Could also do this version with Barbell or Sandbag. If doing that lower the squat clean thruster reps to 7 each time.
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total Time
Goal: 16-24 Minutes
Coaches Notes
So the way this one works is you will do an entire round (10 and 6) while your partner rests. Then you'll switch. Your partner will do an entire round while you rest. Continue alternating until you've BOTH completed 10 rounds (20 total).
To hit the goal, you'll both need to finish your rounds within 0:45-1:15. Choose a load that you know you can go unbroken with for at least the first 5 rounds. Beyond that you definitely shouldn't be breaking more than once to get those 10 reps done. The burpees should take you no more than 30 seconds!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. 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.
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.