MONDAY 05/30/2022
Read the Coaches Notes in Programs A-C for a Glory Days option!
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: HEL
10 Rounds
3 Man Maker
1 Wall Walk
1 Man Maker = Push Up + Plank Row R/L + Squat Clean Thruster
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: 4 Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
10 Rounds
3 Barbell Man Maker
1 Wall Walk
1 Barbell Man Maker =
Deadlift + Bent Over Row + Hang Squat Clean Thruster
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men/Women: 4 Barbell Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
10 Rounds
3 Sandbag Man Maker
1 Wall Walk
1 Sandbag Man Maker = Burpee + Deadlift + Bent Over Row + Hang Squat Clean Thruster
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 4 Sandbag Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Man Makers
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up/renegade row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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.
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.