POWER | WEEK 41 | 10/03/2021
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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1
7 x 3 Deadlift
COACHES NOTES
These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.
If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.
Rest 2 min between sets.
DEADLIFT
The bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.
To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.
To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.
These should be touch and go sets of 3 with no excessive bounce at the bottom.
Part 2
7 Min AMRAP (As Many Reps As Possible in 7 Min)
Weighted Strict Pull Ups
Extra Challenge: Must be done in sets of 3
Put weight you used in comments.
COACHES NOTES
For this if you need to just do strict pull ups with no weight that is fine.
Since 7 min is a long time and it's just pull ups - we prefer customizations for this one (for those of you who don't have strict pull ups) to be banded strict OR inverted or ring rows.
We don't want you doing a million reps of the slow lower.
STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.