MONDAY 01/03/2022
"UNO"
Not only was this the first "OFFICIAL" posted Street Parking workout on Jan 2, 2017, but this classic SP workout was a favorite New Year's tradition that became the very first EVER Official Street Parking Vault workout in 2020.
PROGRAM A
WARM UP
WORKOUT
2020 Vault: Dumbbell Uno
10 Dumbbell Power Clean
10 Dumbbell Push Jerk
10 Dumbbell Squat
10 Dumbbell Facing Burpee
9 Dumbbell Power Clean
9 Dumbbell Push Jerk
9 Dumbbell Squat
9 Dumbbell Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs+
Women: 35# DBs+
Score: Total Time
Goal: Under 20 Minutes
Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2020 Vault: Barbell Uno
10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Back Squat
10 Bar Facing Burpee
9 Barbell Power Clean
9 Barbell Push Jerk
9 Barbell Back Squat
9 Bar Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.
Suggestions
Men: 95#
Women: 65#
Extra Challenge:
Men: 115-135#
Women: 75-95#
Score: Total Time
Goal: Under 20 Minutes
Coaches Notes
Choose a weight that you don't have to break the sets up a lot. We do recommend, however, that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2020 Vault: Sandbag Uno
10 Sandbag Power Clean
10 Sandbag Push Jerk
10 Sandbag Back Squat
10 Sandbag Facing Burpee
9 Sandbag Power Clean
9 Sandbag Push Jerk
9 Sandbag Back Squat
9 Sandbag Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 20 Minutes
Coaches Notes
We recommend that you break up the power cleans early. Not many times but into 2-3 sets on those higher rep sets early on in the workout until you get to the round of 6 or 5. Pro tip: rest with one power clean rep left in the set so that you can use the final rep to get into position for the push jerks! Same idea goes with using the final jerk to get the bag to your back for the squats. Find a steady pace on the burpees for the first 6-7 rounds, then crank up the intensity in the round of 4s and 3s!
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.
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.
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.
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.