MONDAY 07/06/2020
The Street Parking Vault is BACK!!!!
If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!
If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!
If you are new to the Vault - here's the info you need to know:
Welcome to the Street Parking Vault.
This is the workout of the day today - but also the 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 - July 11 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!
This workout was the first workout of Street Parking back in Jan 2017! We did it again on Jan 02, 2018, and then on Jan 7, 2019! During the first round of the Vault it came out on Jan 6, 2020.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
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 OR MORNING COFFEE
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE
* 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
Total Body Dumbbell Warm Up
WORKOUT
Street Parking Vault: "Dumbbell UNO"
FOR TIME:
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.
RX Men: 40# DBs
RX Women: 25# DBs
RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs
SCORE: TOTAL TIME
GOAL: UNDER 20 MIN
Choose a weight that you don't have to break the sets up a lot.
Post what weight you used in the comments when you enter your score!
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
Street Parking Vault: "Barbell UNO"
FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES
9 BARBELL POWER CLEANS
9 BARBELL JERKS
9 BARBELL BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1 OF EACH
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135# +
RX+ Women: 75-85# +
SCORE: TOTAL TIME
GOAL: 20 MIN OR LESS
Put what weight you used in the comments when you post your score!
For the power cleans the bar will start on the ground. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the bar on the shoulders. Stand up to finish the rep. Keep the back flat as you bring the bar back down.
On the jerks the bar will start on the front of the shoulders with elbows slightly in front. Feet under hips. You will dip keeping the heels down, belly tight and chest up. Bar off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the bar will be on the back rack on the shoulders.
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The bar facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the bar - not lateral!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Street Parking Vault: "Sandbag UNO"
FOR TIME:
10 SANDBAG POWER CLEANS
10 SANDBAG JERKS/PUSH PRESS
10 SANDBAG BACK SQUATS
10 BURPEES OVER THE SANDBAG
9 SANDBAG POWER CLEANS
9 SANDBAG JERKS
9 SANDBAG BACK SQUATS
9 BURPEES OVER THE SANDBAG
....
CONTINUE WITH
8,7,6,5,4,3,2,1 OF EACH!
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
SCORE: TOTAL TIME
GOAL: UNDER 20 MIN
Put the weight of the bag you used in the comments when you post your score!
Sandbag Power Cleans start with the SB on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
You may also do a push jerk by driving yourself under the bag as it pops up off the shoulders so you receive it overhead with straight arms in a partial squat. Stand all the way to complete the rep before lowering back to the shoulder.
For the back squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.
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.
DB/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.
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.