MONDAY SHIFT 02/08/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the SIXTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 11 to receive credit towards the Vault!
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, NECK AND SHOULDER RELIEVER
2021 Vault: SHIFT PSYCHE
2 Rounds
Each Round is a 6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
8 Hang Power Cleans
8 Overhead Press
8 DB/KB Jump Over
After 6 Min - Rest 2 Min - then Repeat
Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
SCORE
Score: Total Completed Rounds + Reps from BOTH AMRAPs Combined
GOAL
9-14 Rounds
COACHES NOTES
For this workout, you’ll cycle through 8 hang cleans, 8 presses, and 8 jump overs as many times as you can in 6 minutes. Then you’ll rest for 2 minutes before starting back over at the top for another 6-minute bout.
You’re shooting for each round to take between 0:50 and 1:20. That means you’ll need to pick a weight for the cleans and presses that you can get the 8 reps done in 1-2 sets. Remember to jump and shrug during the hang power cleans so that your legs can help your arms in guiding that weight up to your chest!
CUSTOMIZATIONS
DB HANG POWER CLEAN
Single DB/KB Hang Power Clean
Low Jump (Stack of Plates or other Low Target)
OVERHEAD PRESS
Single Arm DB/KB Overhead Press
Single DB/KB Overhead Press
KB/DB JUMP OVER
KB/DB Skip Over
Line Jump/Skip Over
Low Alternating Step Ups
HANG CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
BOX JUMP/DB JUMP OVER - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.