PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Alternating Single Arm Dumbbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 40# DB / 20-24" Jump
Women: 25# DB / 16-20" Jump

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 30 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 75# / 20-24" Jump
Women: 55# / 16-20" Jump

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 20 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Ground to Overhead
18 Box Jumps -or- Jump Overs

Suggestions
Men: 50-70# / 20-24" Jump
Women: 25-45# / 16-20" Jump

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

On the ground to overheads, consider releasing the bag on the way down then immediately resetting for the next rep. Do this for at least 7 reps at a time.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.