MONDAY 07/26/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/25/2021 in Round 1!
This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 29 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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE-SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB / 3 Wall Walks / 36 Air Squats
Women: 35# DB / 3 Wall Walks / 36 Air Squats
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps
ALTERNATING DUMBBELL POWER SNATCH
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
CUSTOMIZATIONS
KB/DB Swing
AIR SQUAT
Set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
12 Power Snatches
24 Air Squats
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95# / 3 Wall Walks / 36 Air Squats
Women: 65# / 3 Wall Walks / 36 Air Squats
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps
POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Hang Power Snatch
AIR SQUAT
Set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
12 Sandbag Ground to Overhead
24 Air Squats
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: 3 Wall Walks / 36 Air Squats
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the ground to overhead that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps
SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
AIR SQUAT
Set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
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.