PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Dumbbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Barbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

Suggestions
Men: 75-95#
Women: 55-65#

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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) - Assault Bike
-OR- 500 Meter Row

30 Barbell Clean and Jerk

30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

Rest 3 Minutes between rounds

**This version can also be done with dumbbells as seen in Program A.

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first bike/row. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second bike/row in each round, really go for it and push the pace!

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.