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!

Simple Shift Warm Up

Street Parking Vault:
SHIFT "ONCE"
EMOM 10 Min:
5 DB/KB Deadlifts
5 DB/KB Hang Power Cleans
5 DB/KB Press

Ideal weight for Men: Single 30-55# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

Score: Total Reps - So... If you keep 5-5-5 each minute your score is 150. (If you need to lower reps - that's ok.  Or, you may choose to go heavier if 5-5-5 is easy. If you don't have access to heavier weight  you may raise the numbers a bit. To 6-6-6 or even 7-7-7)
Goal: 150 reps!

For this workout it's super important for you to make it your own and challenge yourself! Make sure you aren't getting more than 20 seconds of rest, so either go up in weight or reps depending on what you have available. Adjust as you go if needed.

For the deadlifts, you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outside of the feet.  Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up.  Lift the chest and squeeze the butt to stand!  Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the dumbbell hang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls! You can do the same movements with one DB or KB - check out the demo video!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

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 its 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.