PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meter Run
30 Dumbbell Power Cleans
400 Meter Run
30 Dumbbell Push Press -OR- Push Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400m Run
30 Barbell Power Cleans
400 Run
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#+
Women: 75-95#+

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Power Cleans
30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#+
Women: 75-95#+

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The bike/row is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

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.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.