MONDAY 09/21/2020
The Street Parking Vault is BACK!!!! (This is now Week 12!!)
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 TWELFTH 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 - Sept 26 to receive credit for participating this week!
The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn! For more info - check out the Members Only Website!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, LOWER BACK 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
Running Warm Up
Squat Warm Up
Shoulder Warm Up
WORKOUT
Street Parking Vault: Dumbbell "DOCE"
With a running clock complete:
50 MANMAKERS FOR TIME
THEN
RUN 800 METERS
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Go Faster
**You can go heavier if you really want to, but we don't feel it's necessary.
Score: Total TIme
Goal: Under 15 Min
No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.
Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!
If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.
For the manmakers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
The first modification should be to lighten the load.
Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up
WORKOUT
Street Parking Vault: Barbell "DOCE"
With a running clock complete:
50 BARBELL MANMAKERS
THEN
RUN 800 METERS
**A barbell manmaker= deadlift + bent over row + hang squat clean into thruster.
RX MEN: 95#
RX WOMEN: 65#
RX+ MEN: 115#+
RX+ WOMEN: 75#+
SCORE: TOTAL TIME
GOAL: UNDER 15 MIN
No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that run too! Ideally, the run is less than 6 minutes.
Some of you will go faster. But don't shorten the distance unless you are going to go way over 6!
If you can't run due to space or weather, instead do 30 box jump overs or unweighted step up overs before AND after the manmakers.
1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
The first modification should be to lighten the load.
You can also split the hang squat clean thruster portion into a power clean + thruster.
PROGRAM C
WARM UP
Squat Warm Up
Shoulder Warm Up
WORKOUT
Street Parking Vault: Row/Bike "DOCE"
With a running clock complete:
50 MANMAKERS FOR TIME
THEN EITHER:
ROW 1000 METERS
OR
60 CAL BIKE (MEN) / 44 CAL BIKE (WOMEN)
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Go Faster
**You can go heavier if you really want to, but we don't feel it's necessary.
**You can also do this version with the barbell version from Program B.
Score: Total TIme
Goal: Under 15 Min
No matter how you approach it, 50 manmakers are going to take a lot out of you. But you want to be able to push that bike/row too! Ideally, the row is less than 6 minutes.
Some of you will go faster. But don't shorten the distance/calories unless you are going to go way over 6!
For the manmakers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
The first modification should be to lighten the load.
Other options include doing the push up portion from the knees. You can also split the movement up a bit more by doing a power clean and then a thruster.
MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
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.
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.
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.