MONDAY 05/25/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FIRST 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 30 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
Full Body Simple Warm Up
WORKOUT
4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
20 Weighted Step Ups
20 Devil Press
Rest 2 Min Between Rounds
RX Men: 40# DBs / 22-24" Box(Step)
RX Women: 25# DBs / 18-20" Box(Step)
RX + Men and Women: Go Faster! Ha ha.
Score: Total Time INCLUDING REST!!
Goal: 18-24 Min (This is around 3-5 Min per Round not including rest)
No RX + - because we just don't feel it's necessary. You are big boys and girls - if you really want to go heavier that's up to you.
Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks.
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.
Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest.
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.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
You can also switch this to a burpee + dumbbell or kettlebell swing.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
30 Weighted Step Ups
30 Plate Burpees
Rest 2 Min Between Rounds
RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)
Men: 22-24"
Women: 18-20"
RX + Men and Women: Go Faster! Ha ha.
Score: Total Time INCLUDING REST!!
Goal: 18-24 Min
Set yourself up for 3-4 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Plate Burpee in less than 2:30 with minimal breaks.
For these step ups, hold the plate at your chest. 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.
A plate burpee step up is a burpee with your hands on the plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.
If you have a smaller plate like a 2.5 or 5lb, place one side of your big plate on there during the burpee so you can slide your fingers under without smashing them.
You can also switch this to a burpee + dumbbell or kettlebell swing.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
4 Rounds (For Time)
Each Round is to Be Performed as Fast as Possible
20 Sandbag Step Ups
20 Sandbag Burpees
Rest 2 Min Between Rounds
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Time INCLUDING REST!!
Goal: 18-24 Min (This is around 3-5 Min per round not including rest)
Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. The sandbag burpees should take less than 2 minutes at the beginning. If much more than that, or a much heavier bag, you might drop the reps down to whatever you get in that first 2 minute window.
For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can 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 find yourself leaning forward a lot when stepping, try lowering the height.
You can also switch to alternating lunges.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
You can also switch this to a burpee + dumbbell or kettlebell swing.
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
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!