MONDAY SHIFT 04/05/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - April 8 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: WARM UP FLOW, PIGEON STRETCH
POST: HIPS, POSTERIOR CHAIN RELEASE
2021 VAULT: SHIFT CIRCE
3 Sets
Each Set is a 4 Minute AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
9 DB/KB Deadlifts
6 DB/KB Hang Power Cleans
3 Burpees
Rest 1 Min Between AMRAPs
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: Total Completed Rounds + Any Additional Reps from All 3 AMRAPs COMBINED
Goal: 8+ Rounds
COACHES NOTES
For this workout, you’ll complete as many rounds and reps as you can of 9 deadlifts, 6 hang cleans, and 3 burpees until 4 minutes are up. Then you’ll rest for 1 minute. Then you’ll start it all over again for another 4 minutes, followed by another 1 minute rest, and another 4-minute bout.
You’re shooting to finish a round in 1:00-1:30. Choose a weight that will allow you to complete the set of deadlifts unbroken and the set of hang cleans unbroken. Although you do not need to be able to go straight from the deadlifts into the hang power cleans. Choose a burpee variation that allows you to get those 3 reps done in 15-25 seconds!
DEADLIFT
You will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DB(s) drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB(s) goes below your knees, re-bend them and bring the DB(s) back to the starting position under control.
CUSTOMIZATIONS
DB/KB Swing
DUMBBELL HANG POWER CLEAN
You can hold a single dumbbell in both hands at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull