MONDAY 04/18/2022
PROGRAM A
WARM UP
WORKOUT
3 Sets
Each Set is 2 Rounds of
20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Extra Challenge
Increase reps to 16 Snatch + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
3 Sets
Each Set is 2 Rounds of
20 Double Unders / DB Hop Overs
8 Barbell Power Snatch
20 Double Unders / DB Hop Overs
12 Barbell Back Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Increase reps to 12 Snatch + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-8-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Sets
Each Set is 2 Rounds of
20 Double Unders / Sandbag Hop Overs
12 Sandbag Ground to Overhead
20 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Increase reps to 16 GTOH + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! The 12 ground to overhead reps should take 45 seconds or less. If you're struggling with the weight of your bag, consider reducing the reps to something you can manage in 45 seconds. Commit to doing the back squats unbroken - even if that means resting with the bag on your shoulders for a few breaths to get through the set.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
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.