MONDAY 02/24/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE AND CHEST OPENER
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the EIGHTH 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 - Feb 29 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!
We have actually done this workout before! It was originally posted on 03/08/2019!
PROGRAM A
WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Pull Ups
6 Dumbbell Hang Squat Cleans
Rest 1 Min Between Each 3 Min AMRAP
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / Take Reps up to 8 + 8
RX+ Women: 35# DBs / Take Reps up to 8 + 8
Strict Pull Up Option: Lower reps to 3 - 6 Strict Pull Ups every round.
Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds
So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.
Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
PROGRAM B
WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
WORKOUT
4 Rounds
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Hang Squat Cleans
Rest 1 Min after each 3 Min AMRAP
RX Men: 95#
RX Women: 65#
RX + Men: 115#+ / take reps up to 8 + 8
RX + Women: 75#+ / take reps up to 8 + 8
Strict Pull Up Option: Lower reps to 3 - 6 Strict Pull Ups every round.
Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds
So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.
Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
PROGRAM C
WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up
WORKOUT
4 ROUNDS
Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
6 Sandbag Hang Squat Cleans
Rest 1 Min after each 3 Min AMRAP
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX + Men/Women: take reps up to 8 + 8
Strict Pull Up Option: Lower reps to 3 - 6 Strict Pull Ups every round.
Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds
So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3+4+4+3 = 14 plus any additional reps: 11+3+7+10 = 31.
Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.
For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.
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, Banded Lat Pull Downs, BIRTHFIT 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.
SQUAT CLEANS - You could also try less weight or starting from the hang as suggested by the SHIFT programming. The Upright Rows and Goblet Squats is also a great all around modification for this! 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 incorrect movement patterns.