POWER | WEEK 37 | 09/05/2021
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!
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 2 Minutes for 10 Minutes
7 Reps Back Squat
COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
Think roughly 60-70% of 1RM if you have that info.
BACK SQUAT
The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Every 2 Minutes for 10 Minutes
7 Reps Bench Press
COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
Think roughly 60-70% of 1RM if you have that info.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.