MONDAY 01/13/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAYPRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS AND CHEST OPENER
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up
Welcome back for Week 2 of the Street Parking Vault!! You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!
What is the Street Parking Vault? A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!
For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!
WORKOUT
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
Running Warm Up
Squat Warm Up
Pull Up Warm Up
Welcome back for Week 2 of the Street Parking Vault!! You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!
What is the Street Parking Vault? A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!
For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!
WORKOUT
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, BIRTHFIT 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.