MONDAY 03/09/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: MORNING COFFEE | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR POSTERIOR CHAIN RELEASE
* 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 TENTH 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 14 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 is a repeat! We did it originally on 04/27/2017!
PROGRAM A
WARM UP
Squat Warm Up
Shoulder Warm Up
Box Jump Warm Up
WORKOUT
4 Rounds
20 Dumbbell Thrusters
15 Burpee Box Jump
30 Double Unders
Rest 1 Min Between Rounds
RX Men: 40# DBs - 24" Box
RX Women: 25# DBs - 20" Box
RX+ Men: 50# DBs / 50 Double Unders
RX+ Women: 35# DBs / 50 Double Unders
Score: Slowest Round ONLY
Goal: Under 4 Min
Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement. Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
Modify to Front Squats without the overhead press.
For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM B
WARM UP
Squat Warm Up
Overhead Warm Up
Box Jump Warm Up
WORKOUT
4 Rounds
20 Barbell Thrusters
15 Burpee Box Jumps
30 Double Unders
Rest 1 Min Between Rounds
RX Men: 75# - 24" Box
RX Women: 55# - 20" Box
RX+ Men: 95# / 50 Double Unders
RX+ Women: 65# / 50 Double Unders
Score: Slowest Round ONLY
Goal: Under 4 Min
Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement. Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
Modify to Front Squats only, without the overhead press.
For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.
DB THRUSTERS - If you notice any coning in the overhead position or if you have a tendency to collapse in the bottom of the squat try to focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
BURPEES - 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
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.