MONDAY SHIFT 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!
Street Parking Vault: SHIFT "CINCO"
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
5 Kettlebell/Dumbbell Deadlifts
1 Burpee
5 Kettlebell/Dumbbell Deadlifts
2 Burpees
5 Kettlebell/Dumbbell Deadlifts
3 Burpees...
Keep doing 5 Deadlifts and adding 1 Burpee each round. Get as far as you can in 10 min!
Idea weight for Men: 40-60# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 25-40# Single KB/DB - or - pair of lighter dumbbells
Score: Total REPS added up at the end!
Goal: Get through the 5 + 8 or more!!
For this workout you will start with 5 deadlifts + 1 burpee. Then 5 deadlifts + 2 burpees. You will keep doing 5 deadlifts and add 1 burpee each round until the 10 minutes is up!
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 burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
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.