MONDAY 06/21/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the TWENTY-FIFTH 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 24 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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: DUMBBELL ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +
COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!
DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
CUSTOMIZATIONS
Go Lighter
Hang Power Clean
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
DUMBBELL CLUSTER
Start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.
From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.
After completion of the press, all you have to do is bring the dumbbells back down to the ground and start there for your next rep!
CUSTOMIZATIONS
Hang Squat Clean Thruster
Power Clean + Thruster
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: BARBELL ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135# +
Women: 95# +
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +
COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bar to the floor.
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Go lighter
Power Clean + Thruster
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: SANDBAG ZEUS
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +
COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bag to the floor.
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag Power Clean
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster
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.
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
Box Jump
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.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.