MONDAY 03/02/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE AND SCIATICA/PIRIFORMIS
**To find these, use the search option on Members Only until we get them working again, thank you!
* 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 NINTH 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 - March 7 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!
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
20 Weighted Step Ups (Alternating)
10 Supine Ring or Bar in Rack Rows
3 Wall Walks
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX+ Men/ Women: 15 Rows per round + 5 Wall Walks
RX+ Option: Heavier Step Ups
Score: Total Time
Goal: 16 Min or Less
We are aiming for ab out 3 minute rounds here. Be careful as your grip is going to get really taxed in those later rounds! Break up the step ups and rows early to give your forearms a quick break.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
TRX/Ring rows are also an option as well as bent over rows.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing 4 pike ups on the box, push up + tap tap or 6 inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
20 Weighted Front Rack Step Ups (Alternating)
10 Supine Rows (Ring or Bar in Rack)
3 Wall Walks
RX Men: 75# Step Ups / 22-24" Box
RX Women: 55# Step Ups / 18-20" Box
RX+ Men/ Women: 15 Rows per round + 5 Wall Walks
Score: Total Time
Goal: 16 Min or Less
We are aiming for about 3 minute rounds here. Break up the rows early to save your grip. Consider breaking up the step ups early too to keep your shoulders a little more fresh for the wall walks!
For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
You can sub alternating lunges is stepping isn't happening. Each lunge counts as one rep.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
TRX/Ring rows are also an option as well as bent over rows.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing 4 pike ups on the box, push up + tap tap or 6 inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
5 Rounds
20 Sandbag Step Ups (Alternating)
10 Bent Over Sandbag Slams
3 Wall Walks
Ideal Sandbag Weights:
Men: - 50-70# / 22-24" Box
Women: 25-45# / 18-20" Box
RX+ Men/ Women: 15 Bent Over Sandbag Slams + 5 Wall Walks
Score: Total Time
Goal: 16 Min or Less
We are aiming for about 3 minute rounds here. Consider breaking up the step ups early to keep your shoulders a little more fresh for the wall walks!
For the sandbag step-ups, clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
You could also do the supine barbell rows from Program B in place of the slams.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing 4 pike ups on the box, push up + tap tap or 6 inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement or if you notice any coning or comng of your belly, please sub: Inchworms, Alternating Single Arm Strict Presses, Box/Pike Walk outs, Shoulder Taps, Bear Crawls, or Bear Pose Shoulder Taps
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit BIRTHFIT YoutTube library for demos)