MONDAY 03/16/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS | SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE OR LOWER BACK RELEASE
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the ELEVENTH 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 21 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!
* 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.
PROGRAM A
WARM UP
Dumbbell Squat Clean Warm Up
Shoulder Warm Up
WORKOUT
"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk in the first min. Then add one clean and jerk each minute until you can no longer keep up with the clock.
Min 1: 1 Dumbbell Clean and Jerk
Min 2: 2 Dumbbell Clean and Jerks
Min 3: 3 Dumbbell Clean and Jerks
Min 4: 4 Dumbbell Clean and Jerks....
And so on...
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+
So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.
Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
PROGRAM B
WARM UP
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk and Min in the first min. Then add one clean and jerk each minute until you can no longer keep up with the clock.
Min 1: 1 Barbell Clean and Jerk
Min 2: 2 Barbell Clean and Jerks
Min 3: 3 Barbell Clean and Jerks
Min 4: 4 Barbell Clean and Jerks....
And so on...
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+
So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.
Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
POWER CLEAN - To manage the extra pressure on the belly and pelvic floor, try going from the hang position or using less weight. For pregnant mama’s 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. You may also try starting the the dumbbells between the legs, similar to the set up for a KB Swing.
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. Sometimes the impact of a jerk can be a lot of demand on the pelvic floor, sub Push Press or Strict Press if you notice any symptoms of dysfunction.
KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.