MONDAY 06/07/2021
This workout was originally programmed on 08/18/2020 and you can #blamealex!
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the TWENTY-THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 10 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): POWER
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
2021 VAULT: DUMBBELL ARES
4 Rounds
10 DB Clean and Jerks
15 Toes to Bar
10 DB Clean and Jerks
15 DB Facing Burpees
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs +
Women: 35# DBs +
Score: Total Time
Goal: 15-22 Min
COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!
DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!
Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off 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.
Make sure the heels are down and knees are out. Stand to finish!
CUSTOMIZATIONS
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up DB Facing Burpee
Regular Burpees
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
2021 VAULT: BARBELL ARES
4 Rounds
10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Time
Goal: 15-22 Min
COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
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!
CUSTOMIZATIONS
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up Bar Facing Burpee
Regular Burpees
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
2021 VAULT: SANDBAG ARES
4 Rounds
10 Sandbag Clean and Jerks
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerks
15 Sandbag Facing Burpees
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-22 Min
COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Break up the clean and jerks into sets of 3-5 reps from the start. If the weight of your bag feel too heavy to get each set of 10 reps done in a minute or less, go ahead and reduce the reps to 8. If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!
SANDBAG CLEAN & JERK
The clean AND jerk together counts as 1 rep.
Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.
If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.
Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!
CUSTOMIZATIONS
Adjust reps to fit movement time window
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Knee-Ups
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
- OR -
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up SB Facing Burpee
Regular Burpees
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)