MONDAY 12/14/2020
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH 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 - DEC 19th 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!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
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
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
Street Parking Vault: Dumbbell "VEINTICUATRO"
2 ROUNDS
30 ALTERNATING STEP SINGLE ARM
OVERHEAD LUNGES (15 RIGHT ARM / 15 LEFT ARM)
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING DB FRONT RACK LUNGES
REST 2 MIN BETWEEN ROUNDS
RX MEN: 40# DBs
RX WOMEN: 25# DBs
RX+ MEN: 50# DBs / 40 REPS
RX+ WOMEN: 35# DBs / 40 REPS
**You may also do the 40 reps with lighter weight - just make sure to note that in comments.
**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round
SCORE: TOTAL TIME (INCLUDING REST)
GOAL: 15-20 MIN
Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!
For the single arm overhead lunges, hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 15, it's 7-8 on each side. (Same arm is overhead for all 15).
Same mechanics apply for the front rack lunges, you will just hold the DBs at the shoulders. Modify with farmer lunges, holding the DBs at the sides.
Modify by holding the DB at the shoulder. You can also switch to step ups, holding the DB at the shoulder.
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.
You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
The clean AND jerk together counts as 1 rep.
Start with the DBs on the ground just outside the feet. Keep the chest lifted and back flat while you hinge forward by shifting your hips way back and bending the knees slightly. Arms are long and straight.
Keep your chest up, stand up fast. Keep the dumbbells close to the body as they travel UP. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
Street Parking Vault: Barbell "VEINTICUATRO"
2 ROUNDS
30 ALTERNATING OVERHEAD LUNGES
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING FRONT RACK LUNGES
REST 2 MIN BETWEEN ROUNDS
RX MEN: 75#
RX WOMEN: 55#
RX+ MEN: 95# / 40 Reps
RX+ WOMEN: 65# / 40 Reps
**You may also do the 40 reps with lighter weight - just make sure to note that in comments.
**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round
SCORE: TOTAL TIME (INCLUDING REST)
GOAL: 15-20 MIN
Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!
For overhead lunges, hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for 30 lunges you end up doing 15 on each side.
To go lighter than the bar, use a single dumbbell or plate held overhead. Or switch to front rack lunges for both sets.
Same mechanics apply for the front rack lunges, you will just hold the bar on the shoulders with elbows high. Modify to front rack step ups if they feel better.
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.
You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
The clean AND jerk together counts as 1 rep.
Start with feet hip width apart, the bar within an inch of the bar. Grip the bar just wider than shoulder width. Push your hips back, keep your belly tight and chest up. Knees are bent slightly and back should be flat.
Push through the heels to stand, keeping your chest up. Stand up fast then lift your elbows high and wide as the bar travels up. Spin your elbows around the bar to receive it on the shoulder in a partial squat with high elbows.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
SINGLE ARM OVERHEAD LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a farmer carry or front rack hold for the overhead carry or a squat or goblet squat for the lunges.
UNWEIGHTED LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.You can also try lateral lunges or stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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, Barbell Pull Ups, 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.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB swing or a Single Arm Swing.