MONDAY 11/22/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/24/2021 in Round 1!
This is the workout of the day for Monday - but also the TWENTY-FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 25 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!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: DUMBBELL HERMES
4 Sets
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
7 DB Hang Power Cleans
7 Pull Ups
7 Box Jump Overs
Rest 1 Minute between each of the 3 Minute AMRAPs
*Strict Pull Up Option: 3-4 Reps per round
Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Rounds + Reps from SLOWEST Set
Goal: 2-3 Rounds
COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.
DUMBBELL 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.
CUSTOMIZATIONS
Go lighter
Single DB Hang Power Clean
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: BARBELL HERMES
4 Sets
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs
Rest 1 Minute Between 3 Minute AMRAPs
*Strict Pull Up Option: 3-4 Reps per round
Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Rounds + Reps from SLOWEST Set
Goal: 2-3 Rounds
COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.
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.
CUSTOMIZATIONS
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP
WORKOUT
2021 VAULT: GLORY DAYS HERMES
4 Sets
Each set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
7 Hang Power Cleans
3 Bar Muscle Ups
7 Box Jump Overs
Rest 1 Minute Between each 3 Min AMRAP
Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Rounds + Reps from SLOWEST Set
Goal: 2-3 Rounds
COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and muscle ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.
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.
CUSTOMIZATIONS
Go lighter
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar (or rings) out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
Pull Ups
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.