POWER | WEEK 46 | 11/07/2021

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!

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WARM UP
GYMNASTICS LOWER BODY WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Back Squat

3-3-3-2-2-1-1-1-1

(3 sets of 3, 2 sets of 2, 4 singles)

COACHES NOTES
Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

3 Sets of 20 Reps

Pistols (Single Leg Squats)

COACHES NOTES
Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by performing rolling pistols.