POWER | WEEK 31 | 07/25/2021

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.

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!

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WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

Pause Bench Press

6 Sets of 5 Reps

COACHES NOTES
Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.

You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!

Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.

BENCH PRESS
Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!

Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.

Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!

3 Sets of Max Reps

Push Ups

COACHES NOTES
Rest as needed between sets.

Choose a push up style that will allow you to get at least 12-15 reps each time (and 20 for the first set.)

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!