MONDAY 10/11/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/12/2021 in Round 1!
This is the workout of the day for Monday - but also the FIFTEENTH 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 14 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.
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: MORNING COFFEE, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL HADES
100 Dumbbell Thrusters
Every Minute on the Minute: Perform 5 DB Deadlifts
(Deadlifts Start at 1:00)
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / Increase to 7 Deadlifts
Women: 35# DBs / Increase to 7 Deadlifts
Score: Total Time to Complete 100 Thrusters
Goal: 9-15 Min
COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.
Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the dumbbells to your shoulders for the thrusters. Choose a weight that will allow you to complete 7-12 reps every minute!
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
Thruster to Target
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!
CUSTOMIZATION
Single DB Sumo Deadlift
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL HADES
100 Thrusters
Every Minute on the Minute Perform 5 Deadlifts
(Deadlifts Start at 1:00)
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115# / Increase to 7 Deadlifts
Women: 65-75# / Increase to 7 Deadlifts
Score: Total Time to Complete 100 Thrusters
Goal: 9-14 Min
COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.
Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!
BARBELL 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.
CUSTOMIZATION
Thruster to Target
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.
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG HADES
100 Sandbag Thrusters
Every Minute on the Minute Perform 4 Sandbag Over the Shoulder
(Sandbag Over Shoulder Reps Start at 1:00)
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 6 SB Over Shoulder
Score: Total Time to Complete 100 Thrusters
Goal: 10-15 Min
COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 4 sandbag over shoulder before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.
Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the sandbag over shoulder. You're aiming for 7- 10 reps per minute! If you're struggling to hit that rep target, consider reducing total reps to 75!
SANDBAG THRUSTER
The sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATIONS
Thruster to Target
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.