MONDAY SHIFT 10/05/2020
The Street Parking Vault is BACK!!!! (This is now Week 14!!)
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 FOURTEENTH 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 - October 10 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!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HAMSTRINGS
Street Parking Vault: SHIFT "CATORCE"
4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)
30 Sec Jog/Run/Walk, Bike, Row, Taps,
Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats
When the clock hits 4 min - REST 1 MIN!!
No weight needed today!
Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds + (That's 3 Rounds Per 4 Min AMRAP)
For this workout you will go through the 30 seconds of movement, followed by 6 ring rows, 8 air squats for 4 minutes. When the clock hits 4 minutes you will rest 1 minute and then repeat that cycle for a total of 4 rounds or 20 minutes.
For the 30 seconds you can choose between a Jog/Run/Walk, Bike, Row or Taps.
If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest 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.
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.
WALL BALL - If you have a hard time maintaining a neutral spine throughout the movement or if you tend to "bottom out" try subbing: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball