MONDAY 07/13/2020
The Street Parking Vault is BACK!!!! (This is now Week 2!!)
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 SECOND 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 18 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!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, CHEST OPENER
PROGRAM A
WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up
WORKOUT
Street Parking Vault: "DOS"
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats
No weight needed!
RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats
Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!
The run should take less than a minute, so shorten the distance if needed.
If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM C
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
Street Parking Vault: "Bike/Row DOS"
Every 2 Min - for as long as you can last: (Up to 40 Min)
Row 250 Meters
OR
Bike 15 Cal Men/ 11 Cal Women
3 Pull Ups
7 Push Ups
12 Air Squats
No weight needed!
RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats
Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+
The way this works is when the clock starts you have 2 min to complete a 250 Meter Row OR 15 Cal Bike (Men) / 11 Cal Bike (Women), 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!
The bike/row should take a minute or less, so shorten the distance/calories if needed.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each 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.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
AIR SQUAT - 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.