SATURDAY 04/23/2022
PROGRAM A
WARM UP
WORKOUT
6 Rounds
2 Wall Walk
12 Dumbbell Hang Power Clean
10 Dumbbell Push Press
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 4 Wall Walk
Women: 35# DBs / 4 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
6 Rounds
2 Wall Walk
12 Barbell Hang Power Clean
10 Barbell Push Press
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+ / 4 Wall Walk
Women: 75#+ / 4 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
6 Rounds
2 Wall Walk
12 Sandbag Hang Power Clean
10 Side to Side Sandbag Push Press
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge
Men/Women: 4 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. If you can get 5-7 reps of the hang power clean and push press at a time, you should be good with the weight of your sandbag. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
150 Dumbbell Hang Power Clean
120 Dumbbell Push Press
**Every time you want to "SWITCH" - BOTH partners must do 1 Wall Walk.
**The hang power cleans and push press may also be done with sandbag or barbell.
Suggestions
Men: 40# DBs / 75-95# Barbell / 50-70# Sandbag
Women: 25# DBs / 55-65# Barbell / 25-45# Sandbag
Extra Challenge
Men: 2 Wall Walks in order to switch + 50# DBs / 115#+ Barbell
Women: 2 Wall Walks in order to switch + 35# DBs / 75#+ Barbell
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
So the way this one works is one person chips away at the power cleans while the other person rests. When the working person wants to switch, both do a wall walk. Continue doing that until all 150 hang power cleans are done THEN move onto the push press. Same rule there - do 1 wall walk any time partners switch from working to resting.
Choose a weight for both the hang power clean and the push press that you can do at least 5-7 reps of at a time. Keep your breaks short since you get to rest while your partner works. You guys should be accumulating 12-17 hang power cleans per minute and 10-14 push press per minute! You can switch as often as you'd like but try NOT to switch more frequently than every 60-90 seconds so that you guys don't end up doing more than 20 wall walks total.
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.
Shoulder Press
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 Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.