MONDAY 05/02/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 (Right) Single Arm Dumbbell Snatch
8 (Right) Single Arm Dumbbell Thruster
12 Single Arm Dumbbell Snatch, Left
8 Single Arm Dumbbell Thruster, Left
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 7-9 Rounds
Coaches Notes
You're aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 Barbell Power Snatch
8 Barbell Thruster
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95# +
Women: 65# +
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-11 Rounds
Coaches Notes
You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 Sandbag Ground to Overhead
8 Sandbag Thruster
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-11 Rounds
Coaches Notes
You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Dropping the bag from overhead is totally fine for pacing as long as you are setting up for the next rep as soon as the bag hits the ground. If you're struggling to get those 12 reps done in 45 seconds or less, consider reducing the reps. Use the time transitioning from ground to overhead to thrusters to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bag from your shoulders!
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.
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 Goodmorning 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.
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.
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.
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.