POWER | WEEK 43 | 10/17/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
Back Squat
10 Sets of 3 Reps
COACHES NOTES
Warm up to a moderate-heavy weight then stick with it across all 10 sets.
Rest as needed between sets. Shoot for about 2 min.
If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.
BACK SQUAT
The bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!
To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.
To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.
Weighted Pull Up Negatives
7 Sets of 3 Reps
COACHES NOTES
For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!
If you are unable to add weight to these that is totally fine - just do bodyweight!
If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.