ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, PIGEON STRETCH

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the SEVENTEENTH 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 - May 2 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
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Min for as long as you can
last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50#+ Dumbbells
RX Pus Women: 35#+ Dumbbells

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster, which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for as long as
 you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

RX Plus Men: 95# +
RX Pus Women: 65# +

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the hang squat clean thruster - deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.

Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up.

Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for as long as
 you can last OR 30 Min...
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Hang Squat Clean Thrusters

RX Men: 75# / 40# DBs
RX Women: 55# / 25# DBs

RX + Men: 95#+ / 50# DBs+
RX + Women: 65#+ / 35# DBs+

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* To make this line up with the other versions - count the full bike/row as 2 reps. So if you finish 125 M on the row that's 1 rep. If you finish 8 Cal Bike or 6 Cal Bike you can count that as 1 rep. (This only matters if on your last round if you don't make it all of the way to 30 min).

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full row/bike and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the bike/row as needed so that you can complete it in a minute or less.

Be mindful of the amount of pulling involved if you choose the rowing version. This can really fatigue the biceps so focus on quality movement and active shoulders.

Choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

HANG SQUAT CLEAN THRUSTER - You could try less weight or less range of motion in the squat. 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 inefficient movement patterns.

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.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.