PROGRAM A

WARM UP

WORKOUT

4 Rounds

20 Dumbbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Coaches Notes

Slowest Round Only2:30-4:00We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

**If you don't have a dumbbell, you can replace the Single-Arm Overhead Lunges with:

20 Plate Overhead Lunge

Suggestions
Men: 75-115# | 40# DB
Women: 55-75# | 25# DB

Extra Challenge
Men: 12 HC&J @ 155#+ | 50# DB (For Lunges)
Women: 12 HC&J @ 95#+ | 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Hang Clean & Jerk
40 Double Unders / DB Hop Overs
16 Sandbag Overhead Lunge

Rest 1 Minute between Rounds

**Can also do this version with 20 Single Arm Dumbbell Overhead Lunge as seen in Programs A and B

Suggestions
Men: 50-70# | 40# DB
Women: 25-45# | 25# DB

Extra Challenge
Men: 50# DB (For Lunges)
Women: 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. If you don't think you can perform 7-10 hang clean & jerks at a time the whole way through because you are working with a heavier bag, adjust the reps to 15.

You can also do a push press if the jerk feels awkward with the sandbag.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself on the overhead lunges. These should be performed unbroken or in at most 2 sets.

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

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.

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.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.