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
UPPER BODY BARBELL WARM UP

WORKOUT

Shoulder Press (Strict Press)

5 Sets of 7 Reps

COACHES NOTES
Rest as needed between sets. Go up in weight across the 5 sets if you can!

SHOULDER (STRICT) PRESS
The shoulder (strict) press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Weighted Dips

4 Sets of Max Reps

Rest 4 Minutes between Sets - Yep, 4 minutes!

COACHES NOTES
For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8 but not more than 10-12.

WEIGHTED DIP
Hold a weight between the legs, wear a vest, or use a belt with weight attached. Start at the top of the rings with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.