MONDAY SHIFT 11/01/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/03/2021 in Round 1!
This is the workout of the day for Monday - but also the EIGHTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 4 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: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
2021 VAULT: SHIFT ATHENA
6 Minute AMRAP
(As Many Rounds and Reps as Possible in 6 Minutes)
8 TRX/Ring Rows
12 Overhead Presses
Rest 2 Minutes
6 Minute AMRAP
(As Many Rounds and Reps as Possible in 6 Minutes)
8 Push Ups
6 Hang DB Snatch, R
6 Hang DB Snatch, L
Suggested Weight Range
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total # of Completed Rounds + Any Additional Reps from both AMRAPs COMBINED
Goal: 10-15+ Rounds
COACHES NOTES
For this one, you'll cycle through 8 TRX/ring rows and 12 overhead presses as many times as you can in 6 minutes. Then you'll rest for 2 minutes. Then you'll cycle through 8 push ups and 6 hang DB snatches on each arm as many times as you can in 6 minutes.
You're shooting for each round to take 0:50-1:10. For the TRX/ring rows, find a body angle that'll allow for you to do 4-5 rows at a time. Choose a weight for the presses and the snatches that you can complete in 1-2 sets. It's OK if you choose different weights for these movements. Customize the push ups to get those done in 30 seconds or less.
INVERTED (TRX/RING) ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.
If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!
CUSTOMIZATIONS
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row
SHOULDER (OVERHEAD) PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
PUSH UPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.
Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
HANG POWER SNATCH
You will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and repeat until 6 reps are done. You will then switch to the other arm and do the same thing.
If you're struggling with this movement, you can do an eye-level DB/KB swing!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.