MONDAY 06/08/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
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, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY THIRD 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 - June 13th 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)
15 Dumbbell Burpee Deadlifts
30 Alternating Hang DB Snatch
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: 9-15 Min
Choose a load or movement variation that allows for roughly 3 minute rounds.
Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the dumbbells.
For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells, with them on the floor roughly shoulder width apart.
Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.
Jump or step feet in so that they are EITHER in between or outside of the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.
Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.
You can also do a single dumbbell version by doing the burpee beside the DB, then adjusting on the way up out of the burpee so that it is between your feet when you pick it up.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 15 per arm per round.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
4 Rounds (For Time)
30 Deadlifts
15 Burpees
15 Hang Power Snatch
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: 10-16 Min
Choose a load on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds. You'll want to set yourself up for roughly 3 minute rounds.
Don't forget to breathe during the burpees!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Burpees start standing. Place your hands on the ground. 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. Jump up and clap with arms overhead!
You can also modify by removing the push up portion.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
4 Rounds (For Time)
15 Sandbag Burpee Deadlifts
20 Sandbag Hang to Overhead
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-15 Min
Choose a load or movement variation that allows for roughly 3 minute rounds.
Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the sandbag.
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.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!
If you are working with a heavier bag or just need to, you can switch to more of a hang clean & jerk.
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/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.
HANG DB SNATCH - We recommend using dumbbells rather than the barbell if you notice yourself having to move the bar around your belly or if you are coning in the overhead position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to try eye level KB Swings.