MONDAY 10/04/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/05/2021 in Round 1!
This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 7 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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL CIRCE
3 Sets
Each Set is 3 Rounds of:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time Including Rest
Goal: 13-17 Min
COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.
Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
DB HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.
DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL CIRCE
3 Sets
Each Set is 3 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees
Once you Complete this set (3 Rounds of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-95#
Score: Total Time Including Rest
Goal: 13-17 Min
COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.
Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG CIRCE
3 Sets
Each Set is 3 Rounds of:
12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time Including Rest
Goal: 13-17 Min
COACHES NOTES
The set of 12 deadlifts and the set of 9 hang power cleans should be done unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. If with the weight of your sandbag you are unable to do the reps unbroken, consider reducing the deadlift reps to 9 and the hang power clean reps to 6. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.
Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.
SANDBAG DEADLIFT
Start with the bag on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.
To lower - reach the butt back and slide the sandbag down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.
SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.
Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull