MONDAY SHIFT 06/08/2020
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!
6 Rounds
6 Burpees
12 Deadlifts
18 Hang Dumbbell Snatch
(9 w/ the right arm then 9 w/ left arm
Idea weight for Men: Single 20-40# DB/KB - or - pair of lighter DBs
Idea weight for Women: Single 12-25# DB/KB - or - pair of lighter DBs
(may choose to use 1 or 2 DBs for deadlifts)
Score: Total Time
Goal: 12-18 Min
For this workout, you'll do 6 burpees, 12 deadlifts, then 9 hang snatches on your right arm and 9 hang snatches on your left arm for 6 rounds!
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides 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 Hang DB Snatches you will bring the dumbbell to the waist. You will 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 repeat until 9 reps are done. You will then switch to the other arm and do the same thing.
If you're struggling with this movement, you can do more of a hang clean and press!
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.