SATURDAY 05/14/2022
Reps AND movements vary among Programs A-C today!!!
PROGRAM A
WARM UP
WORKOUT
10 Rounds
9 Kettlebell Overhead Swing
5 Strict Pull Up
-OR- Feet Elevated Inverted Row
Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Score: Total Time
Goal: 9-14 Minutes
Coaches Notes
No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.
We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the swings will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking into 5-4 just to save your grip stamina and keep your heart rate down a little.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
10 Rounds
5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row
Suggestions
Men: 115#-155#
Women: 75#-105#
Extra Challenge
Men: 185#+
Women: 115#+
Score: Total Time
Goal: 9-14 Minutes
Coaches Notes
No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.
We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the cleans will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking those up 2-3 times or even as quick singles just to save your grip and keep your heart rate down a little.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Rounds
7 Sandbag Over Shoulder
5 Strict Pull Up
-OR- Feet Elevated Inverted Row
*If you have a Heavy D-Ball or Sandbag, go with 5 over shoulder!
Suggestions
Men: 50-70# SB
Women: 25-45# SB
Score: Total Time
Goal: 9-14 Minutes
Coaches Notes
We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the sandbag over shoulder won't affect your grip so much but will elevate your heart rate. Pace yourself on those and be mindful of your breathing. Use as much of your hips as possible to elevate the bag from your torso to over your shoulder.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2
10 Rounds EACH:
5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row
Performed in You Go - I Go fashion
*Can also do this version with the reps/movements from Programs A/C!
Suggestions
Men: 115#-155#
Women: 75#-105#
Extra Challenge
Men: 185#+
Women: 115#+
Score: Total Time
Goal: 15-21 Minutes
Coaches Notes
So the way this one works is you'll complete an entire round - 5 cleans + 5 pull ups/rows - while your partner rests. When you're done, you guys will switch. So your partner does a full round while you rest. Continue going back and forth until you've both completed 10 rounds (20 rounds total).
We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 30 seconds or less. Don't be afraid of going heavy on the cleans. You should be ABLE to do the 5 unbroken at that weight but it might make more sense to do those in quick doubles and singles.
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
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. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.