POWER | WEEK 44 | 10/24/2021
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
LOWER BODY BARBELL WARM UP
SHOULDER WARM UP
WORKOUT
Deadlift
4 Sets of 7 Reps
COACHES NOTES
7 is a tricky number. You won't be able to go as heavy as you could for 5 reps - but how close can you get?!
Start with something you know you can do - and go up each set if you are still moving safely and feeling good. If you get to a sticky spot - stay there (as long as you are moving well) or lower the weight.
Rest as needed between sets.
DEADLIFT
Bar starts on the ground. Feet are roughly under the hips - no wider than the shoulders. Heels are down and hands are outside of the legs. There should be a bend in the knee and a hinge at the hips so that the chest is over the bar - but stays lifted with a nice flat back position and belly tight.
To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body and keep it close the entire time. Once past the knees think about squeezing the butt to stand up.
To lower the weight reach the butt back. Keep the bar close to the body, heels down and chest lifted. Do not get sloppy putting the bar down and no bouncing at the bottom!
If at any point you can't keep the back flat and chest lifted - drop the bar and either re-set or lower the weight.
AMRAP 5 Min (As Many Reps As Possible in 5 Min)
Bent Over Rows (in sets of 3 or more!)
Suggested Weight
Men: 135#+
Women: 95#+
Score is total Bent Over Rows - MUST be in sets of 3 or more.
COACHES NOTES
For this you will always do sets of 3 or more. Pick a weight that will allow to get at least 30 reps - but not so light that you are doing sets of 10 no problem.
BENT OVER ROW
Deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!