MONDAY 12/27/2021
No Vault workout this week! Instead - enjoy this workout from the Diagnostics Series! This is Diagnostic Test #9!
Street Parking Diagnostics is a collection of 15 Workouts. 4 Levels for each - with specific required movements, weight, and a time to beat. Test and re-test these to gauge your overall fitness!
PROGRAM A
WARM UP
WORKOUT
Level 1:
3 Sets
Each Set is 5 Rounds of:
6 Barbell Power Clean & Jerk
4 Barbell Thruster
Rest 2 Minutes Between Sets
Level 1 Requirements
Dumbbell Option:
Men: 25-30# DBs
Women: 15-20# DBs
Barbell Option:
Men: 55#
Women: 35-45#
**If using an empty 35-45# barbell for this one, you don't need to touch the ground - have each rep start at mid-shin.
No Customizations Allowed for Level 1
Score: Total Time (Including Rest)
Score to Pass Level 1: Under 16 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Level 2:
3 Sets
Each Set is 5 Rounds of:
6 Barbell Power Clean & Jerk
4 Barbell Thruster
Rest 2 Minutes Between Sets
Level 2 Requirements
Dumbbell Option:
Men: 40# DBs
Women: 25# DBs
Barbell Option:
Men: 95#
Women: 65#
No Customizations Allowed for Level 2
Score: Total Time (Including Rest)
Score to Pass Level 2: Under 16 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Level 3 & 4:
3 Sets
Each Set is 5 Rounds of:
6 Barbell Power Clean & Jerk
4 Barbell Thruster
Rest 2 Minutes Between Sets
Level 3 Requirements
Dumbbell Option:
Men: 40# DBs
Women: 25# DBs
Barbell Option:
Men: 95#
Women: 65#
No Customizations Allowed for Level 3
Score: Total Time (Including Rest)
Score to Pass Level 3: Under 14 Minutes
Level 4 Requirements
Dumbbell Option:
Men: 50# DBs
Women: 35# DBs
Barbell Option:
Men: 115#
Women: 75#
Level 4 Customizations Allowed
No customizations needed for this workout!
Score: Total Time (Including Rest)
Score to Pass Level 4: Under 13 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Jerk
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.