MONDAY 08/03/2020
The Street Parking Vault is BACK!!!! (This is now Week 5!!)
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 FIFTH 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 - Aug 8 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!
Workout was posted last time on 02/03/2020.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, WARM UP FLOW
POST: HAMSTRINGS OR HIPS
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
Street Parking Vault: DUMBBELL ''CINCO"
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs
Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs
Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs
Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs
Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....
ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute until you reach 20 min or you can't make it in time for the next minute!
RX Men: 40-50# DBs/KBs
RX Women: 25-35# DBs/KBs
RX+ Option 1 Men/Women: 6 Alternating Single Leg Deadlifts
RX+ Option 2: Keep both legged deadlifts but use heavier dumbbells!
Score: Number of Completed Minutes (Rounds) + any Additional Reps Into the Next Minute (Round)
Goal: Don't get sloppy! We want you to get at least 10 min!
This is going to feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!
Choose a load you can go unbroken for sure. Focus on solid movement no matter what.
You have two options if you choose to go RX+. EITHER you can do deadlifts using heavier DBs OR you can do single leg deadlifts with the 40s or 25s.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For these burpees, start standing next to your dumbbells (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 dumbbells. The rep is complete when you land on the other side.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
Street Parking Vault: BARBELL "CINCO"
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar
Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar
Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...
ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!
RX Men: 155-205# Deadlift
RX Women: 105-135# Deadlift
RX+ Men: 225-275# Deadlift
RX+ Women: 155-185# Deadlift
Good scaled weight ideas:
Men: 135#
Women: 85#
Score: Total Number of Completed MINUTES (Rounds) + Any Reps into the Next Minute (Round)
Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!
GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!
This may feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!
On the first minute, do 4 deadlifts and one lateral burpee. Then rest for the remainder of the minute. On the second minute, it's 4 deadlifts and 2 burpees. Then rest until minute 3. Keep going like that until you can't do all the burpees in that minute or you hit 20 minutes!
Choose a load that is challenging but you can go unbroken for sure. Focus on solid movement no matter what.
Remember these are lateral 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.
For these burpees, start standing next to your barbell (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 barbell. The rep is complete when you land on the other side.
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.