POWER | WEEK 40 | 09/26/2021
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
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats
Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP
Thrusters
Score: Put Heaviest weight for Front Squats
Please list weights for shoulder press / thruster / and reps for AMRAP + max sets in comments.
COACHES NOTES
For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!
For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.
FRONT SQUAT
Make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
SHOULDER PRESS
Start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.