POWER | WEEK 07 | 02/07/2021
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!
WARM UP
Squat Warm Up
WORKOUT
Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))
Warm up at a light weight AND at the tempo to get an idea of what kind of weight you should start out with - tempo squats feel totally different from regular squats!
Build up in weight across the 4 sets if you can. Take about 12 minutes to complete this.
--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs
These should be heavy, unbroken sets. You can keep the load the same or add load between sets.
All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.
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.
The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.