POWER | WEEK 51 | 12/13/2020
STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.
This may also include assistance exercises to support good mechanics and healthy tissue.
Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!
Front Squat (7 x 3)
Do all 7 sets of this first before moving onto the Bench. Rest around 2 minutes between sets.
Use roughly 75% or more of your 1 Rep Max (if you know it) for all of the sets! Or just find a moderate-heavy load and stay with it the whole way through.
For the front squat the main goal is to keep the chest up with the bar racked on the shoulders.
To do this, make sure you have a very loose/fingertip grip with the elbows HIGH! This will create a shelf where the bar should sit.
As you lower down into that front squat, your butt needs to go back, but you need to fight your chest and elbows from dropping forward. Keep the belly tight and the eyes up! Drive the knees out and keep the heels down.
As you go to stand, think about leading with the chest and the elbows - so that those hips don't shoot back!
If this is uncomfortable for the wrist you may frankenstein or genie your hands, but try first just to get those elbows higher and to loosen the grip!
SP Bench Press Hold + 3s (3 x 30/3/30/3/30)
Bench Press
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 SecondsSo the way this works:
You unrack the bar.
Hold the top of the bench press lock out position for 30 seconds.
Then, without reracking perform 3 reps bench press.
Then, hold again for 30 seconds.
3 Reps Bench Press.
Hold again for 30 seconds.
Rack it.
That is one set.
You will do 3 sets. Resting 3-5 Min between sets.
Start your first set at 50% of your 1 Rep Max.
If you are successful at that weight you can add weight for the other 2.
You PROBABLY want a spot for this one! Be smart!
For the Bench Press - lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.