MONDAY 08/09/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/08/2021 in Round 1!
This is the workout of the day for Monday - but also the SIXTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 12 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): SOGO
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, THORACIC SPINE RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: DUMBBELL PSYCHE
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)
2 DB Hang Clean and Jerks
2 Box Jumps
4 DB Hang Clean and Jerks
4 Box Jumps....
Rest 4 Min Before Part 2
Part 2:
Complete Your SCORE from Part 1 as Fast as Possible
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.
From here you will do a jerk. 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 weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.
BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: BARBELL PSYCHE
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)
2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....
Rest 4 Min Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible
Suggested Weight
Men: 75-95#
Women: 55-65#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Extra Challenge
Men: 115#+
Women: 75#+
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.
From here you will do a jerk. 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 bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.
BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: SANDBAG PSYCHE
Part 1:
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)
2 Sandbag Hang Clean and Jerks
2 Box Jumps
4 Sandbag Hang Clean and Jerks
4 Box Jumps....
Keep adding 2 reps to each movement each round.
Rest 4 Minutes Before Part 2
Part 2: Complete Your SCORE from Part 1 as Fast as Possible
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Box Height Suggestion:
Men: 22-24"
Women: 18-20"
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!
COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.
Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.
Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!
SANDBAG HANG CLEAN & JERK
You will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.
From here you will do a jerk. 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. Lower back to the hips for the next rep.
BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.