MONDAY 01/06/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW OR HIPS
PROGRAM A
WARM UP
Squat Warm Up
Dumbbell Clean Warm Up
WORKOUT
Welcome to the Street Parking Vault. This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
This workout was the first workout of Street Parking back in Jan 2017! We did it again on Jan 02, 2018, and then on Jan 7, 2019! Here is your chance to try it for the first time - OR to test it again!
FOR TIME:
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
SCORE: TOTAL TIME
GOAL: UNDER 20 MIN
Choose a weight that you don't have to break the sets up a lot.
Post what weight you used in the comments when you enter your score!
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!
PROGRAM B
WARM UP
Squat Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Welcome to the Street Parking Vault. This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
This workout was the first workout of Street Parking back in Jan 2017! We did it again on Jan 02, 2018, and then on Jan 7, 2019! Here is your chance to try it for the first time - OR to test it again!
FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES
9 BARBELL POWER CLEANS
9 BARBELL JERKS
9 BARBELL BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1 OF EACH
RX Men: 95#
RX Women: 65#
RX + Men: 115-135# +
RX + Women: 75-85# +
SCORE: TOTAL TIME
GOAL: 20 MIN OR LESS
Put what weight you used in the comments when you post your score!
For the power cleans the bar will start on the ground. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the bar on the shoulders. Stand up to finish the rep. Keep the back flat as you bring the bar back down.
On the jerks the bar will start on the front of the shoulders with elbows slightly in front. Feet under hips. You will dip keeping the heels down, belly tight and chest up. bar off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the bar will be on the back rack on the shoulders.
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!
PROGRAM C
WARM UP
Squat Warm Up
Dumbbell Clean Warm Up
WORKOUT
Welcome to the Street Parking Vault. This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
This workout was the first workout of Street Parking back in Jan 2017! We did it again on Jan 02, 2018, and then on Jan 7, 2019! Here is your chance to try it for the first time - OR to test it again!
FOR TIME:
10 SANDBAG POWER CLEANS
10 SANDBAG JERKS/PUSH PRESS
10 SANDBAG BACK SQUATS
10 BURPEES OVER THE SANDBAG
9 SANDBAG POWER CLEANS
9 SANDBAG JERKS
9 SANDBAG BACK SQUATS
9 BURPEES OVER THE SANDBAG
....
CONTINUE WITH
8,7,6,5,4,3,2,1 OF EACH!
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
SCORE: TOTAL TIME
GOAL: UNDER 20 MIN
Choose a weight that you don't have to break the sets up a lot.
Post what weight you used in the comments when you enter your score!
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!
POWER CLEAN - You could also try less weight. 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.
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.
BURPEES - 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