POWER | WEEK 10 | 02/28/2021

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. Add this in wherever makes sense for your schedule!

When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

Every 2 Min for 10 Min
(5 total Sets)

7 Deadlifts

Rest 3 minutes before Part 2

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should have no concern of missing a rep in your first set of 7 but you may have to fight to complete the last 1-2 reps of the final set.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2

Every 2 Min for 10 Min
(5 Total Sets)

8-10 STRICT Pull-Ups

Enter total reps for your score.

COACHES NOTES
So if you did 8 per round your score would be 40. Do not exceed 50 reps - or 10 reps every 2 min.

Start from a deadhang - pull to chin over the bar. Focus on a slight lean back, elbows back and down, controlled pull, controlled lower.

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.