MONDAY 02/08/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the SIXTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 11 to receive credit towards the Vault!
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): SOGO
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, NECK AND SHOULDER RELIEVER
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
Box Jump Warm Up
WORKOUT
2021 Vault: DUMBBELL PSYCHE - Part 1
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)
2 DB Hang Clean and Jerks
2 Box Jumps
4 DB Hang Clean and Jerks
4 Box Jumps....
Rest 4 Min Before Part 2
Part 2:
Complete Your SCORE from Part 1 as Fast as Possible
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
SCORE (2)
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
CUSTOMIZATIONS
BOX JUMP
Lower Height
Jump Over
Alternating Step Up
2021 Vault: DUMBBELL PSYCHE - Part 2
Log the time it took you to complete your SCORE from Part 1!
PROGRAM B
WARM UP
General Barbell Warm Up
Box Jump Warm Up
WORKOUT
2021 Vault: BARBELL PSYCHE - Part 1
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)
2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....
Rest 4 Min Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Extra Challenge Men: 115#+
Extra Challenge Women: 75#+
SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
CUSTOMIZATIONS
BOX JUMP
Lower Height
Jump Over
Alternating Step Up
2021 Vault: BARBELL PSYCHE - Part 2
Log the time it took you to complete your SCORE from Part 1!
PROGRAM C
WARM UP
Sandbag General Warm Up
Box Jump Warm Up
WORKOUT
2021 Vault: SANDBAG PSYCHE - Part 1
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)
2 Sandbag Hang Clean and Jerks
2 Box Jumps
4 Sandbag Hang Clean and Jerks
4 Box Jumps....
Keep adding 2 reps to each movement each round.
Rest 4 Minutes Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible
Idea Sandbag Weight:
Men: 50-70#
Women: 25-45#
Box Height Suggestion:
Men: 22-24"
Women: 18-20"
SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
CUSTOMIZATIONS
BOX JUMP
Lower Height
Jump Over
Alternating Step Up
2021 Vault: SANDBAG PSYCHE - Part 2
Log the time it took you to complete your SCORE from Part 1!
HANG CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or 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.
BOX JUMP/DB JUMP OVER - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.