MONDAY 09/27/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/29/2021 in Round 1!
This is the workout of the day for Monday - but also the THIRTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 30 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
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: DUMBBELL APHRODITE
60 Alternating Dumbbell Snatch
Run 800 Meters
30 Dumbbell Clean and Jerks
Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)
Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:
3 Rounds
20 Alternating Dumbbell Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!
DUMBBELL 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 8 you end up doing 4 per side.
CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches
800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!
CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups
DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!
Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.
Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: BARBELL APHRODITE
30 Power Snatch
Run 800 Meters
30 Clean and Jerks
*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:
3 Rounds
10 Power Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!
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
Go lighter
Hang Power Snatch
800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!
CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: ROW/BIKE APHRODITE
30 Power Snatch
Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)
30 Clean and Jerks
*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!
And, of course, you can use do the dumbbell version of the snatches and C&J with the row/bike!
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
Go lighter
Hang Power Snatch
ROW/BIKE
You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk
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.
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
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.
Jerk
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.
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.