WARM UP
WORKOUT
This workout is the first workout from the new "SP Power 30 Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 30 minute powerlifting sessions to help you build overall strength with just 1-2 sessions per week. The main lifts are back squat, deadlift, and bench press but we also incorporate overhead pressing, front squats, and other accessory lifts.
WARM UP
BARBELL WARM UP
WORKOUT
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat
LOWER THE WEIGHT
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press
27:00 - 30:00 - 3 min AMRAP
(As Many Rounds + Reps As Possible)
1 Push Up
1 Squat Jump
Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!
COACHES NOTES
For these Squats and Bench Press sets of 5, add load between each set. The load increases should be relatively small. We want you to start heavy and end heavier. Take smaller jumps with the Bench Press. Reduce the weight in the max reps sets. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light! For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!
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
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.
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
GENERAL BARBELL WARM UP
WORKOUT
Tempo Front Squats
4 Sets of 4 Reps
COACHES NOTES
Take about 12 minutes to complete this. So one set every 3 minutes or so. Tempo is TOUGH so you'll likely need to go lighter on this one. Ideally, you will stay at the same weight across all 4 sets but you're allowed one adjustment in case you went too heavy or too light!
--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.
MOVEMENT DESCRIPTION
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Every 3 Minutes for 15 Minutes
5 Bench Press
12 Bench Jump Overs
These should be heavy, unbroken sets. You can keep the load the same or add load between sets.
COACHES NOTES
All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.
MOVEMENT DESCRIPTIONS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.
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!
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
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
Back Squat
10 Sets of 3 Reps
COACHES NOTES
Warm up to a moderate-heavy weight then stick with it across all 10 sets.
Rest as needed between sets. Shoot for about 2 min.
If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.
BACK SQUAT
The bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!
To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.
To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.
Weighted Pull Up Negatives
7 Sets of 3 Reps
COACHES NOTES
For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!
If you are unable to add weight to these that is totally fine - just do bodyweight!
If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.
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
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP
WORKOUT
Bench Press
5-5-3-3-3-1-1-1-1
Log Heaviest Single
COACHES NOTES
So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!
Ok so, for this the goal is to go up in weight each time. Rest 2-3 min between sets. The first set of 5 is heavy but manageable. The second set is a really rough set of 5.
First set of 3 is just a little heavier than the last set of 5...and so on.
Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench! For these reps - pull the shoulder blades back and down. Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide. Touch the chest at the bottom. Lock out completely at the top.
If you don't have a spot and still want to bench - just don't do the singles. Do 9 sets of 5 at a safe weight.
400 Meter Heavy Object Carry for Time
If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.
If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.
You may also choose to carry the bar in the front or back rack and walk. Just be careful - ha ha!
COACHES NOTES
This is to gain strength in the upper back and midline!
Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.
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
PULL UP WARM UP
WORKOUT
Part 1
7 x 3 Deadlift
COACHES NOTES
These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.
If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.
Rest 2 min between sets.
DEADLIFT
The bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.
To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.
To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.
These should be touch and go sets of 3 with no excessive bounce at the bottom.
Part 2
7 Min AMRAP (As Many Reps As Possible in 7 Min)
Weighted Strict Pull Ups
Extra Challenge: Must be done in sets of 3
Put weight you used in comments.
COACHES NOTES
For this if you need to just do strict pull ups with no weight that is fine.
Since 7 min is a long time and it's just pull ups - we prefer customizations for this one (for those of you who don't have strict pull ups) to be banded strict OR inverted or ring rows.
We don't want you doing a million reps of the slow lower.
STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
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
GENERAL BARBELL WARM UP
WORKOUT
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats
Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP
Thrusters
Score: Put Heaviest weight for Front Squats
Please list weights for shoulder press / thruster / and reps for AMRAP + max sets in comments.
COACHES NOTES
For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!
For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.
FRONT SQUAT
Make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
SHOULDER PRESS
Start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
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
GENERAL BARBELL WARM UP
WORKOUT
5 Sets of 10 Reps (5 Reps Per Side)
Back Rack Split Squat
Rest 2-3 Minutes between sets.
COACHES NOTES
For these back rack split squats you will do all 5 on one side and then all 5 on the other. You will get into a lunge position and stay there for 5 reps - then step in and switch sides!
Do a few warm up sets to determine a good starting weight for yourself. Do not count any warm up sets toward the 5 working sets. You can build across the five sets or stay at the same weight but all working sets should be heavy!
BACK RACK SPLIT SQUAT
Start with the bar on your back. Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you lunge. Keep the chest up and belly tight. Do all 5 on one side then switch feet without re-racking or dropping the bar.
5-5-3-3-1-1-1
Shoulder Press
Rest 2 minutes between sets
Score is heaviest single
**So you perform 2 sets of 5, 2 sets of 3, and 3 single reps
COACHES NOTES
For this you'll perform 2 sets of 5 reps, then 2 sets of 3 reps, then 3 single reps - resting 2 minutes between each set. The goal is to go heavier with each set. It helps if you have a weight you're shooting to hit on the third single and then work backwards from there in 5-10# increments to have an idea of where to start.
MOVEMENT DESCRIPTION
The shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.
Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.
When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.
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
GENERAL BARBELL WARM UP
WORKOUT
7 Sets of 3
Sumo Deadlift
Rest as Needed Between Sets
COACHES NOTES
Rest as needed between sets. Go up each set if possible.
For this your stance will be slightly wider than your squat stance. Toes are turned out slightly grip is inside the legs. Bar will start against the shins with your arms straight and your chest up.
To start the pull, drive through your heels as you lift up through your chest. Keep the bar close and your knees pulled back and out of the way. Stand all of the way up to finish - no need to lean back or shrug at the top. Focus on driving the knees out throughout.
4 Sets of 6-8 Reps
Supine Grip Barbell Bent Over Row
Rest as Needed Between Sets
COACHES NOTES
Rest as needed between sets. Find a weight that 6 is attainable but more than 8 would be a stretch and try to hold weight for all 4 sets.
Bar starts at mid shin with a hinge at the hip and slight bend of the knees. Grip should be underhand (palms forward). Keep the bar close to the body and pull the elbows back as you pull the bar to between the belly button and chest. Pull it all of the way up!
Lower the weight under control all of the way down to straight elbows at the bottom of each rep!
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
GENERAL BARBELL WARM UP
WORKOUT
Every 2 Minutes for 10 Minutes
7 Reps Back Squat
COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
Think roughly 60-70% of 1RM if you have that info.
BACK SQUAT
The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Every 2 Minutes for 10 Minutes
7 Reps Bench Press
COACHES NOTES
You'll complete 1 set of 7 reps every 2 minutes for 10 minutes - so you'll be completing 5 sets of 7 reps.
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
Think roughly 60-70% of 1RM if you have that info.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
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
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
5 Sets
5 Front Squats
Perform 1 Set Every 2 Min for 10 Minutes
COACHES NOTES
Rest 2 Min Before Chin Up Portion.
So it's 5 reps every 2 minutes for 10 minutes, totaling 5 sets.
Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.
FRONT SQUAT
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups
Score is total reps when you can no longer keep up your unbroken sets.
COACHES NOTES
Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes (that's 10 sets!)
Use a band or slight leg assistance if needed! You could also use a feet on the ground/low bar option.
CHIN UP
You will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing banded, bent rows, ring rows, etc.
Keep the movement strict and maintain engagement through your abs the whole time!
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
UPPER BODY BARBELL WARM UP
WORKOUT
6 Sets of 4 Reps (Building)
Bench Press
Rest 2 Minutes Between Sets
COACHES NOTES
Each set should be heavier than the last. Start with something heavy but that you are confident in.
As always don't go too heavy if you don't have a spot or a SAFE way to bail.
BENCH PRESS
Try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.
Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.
Touch the chest (not BOUNCE on the chest) and press to lock out at the top.
6 Sets of 8-12 Reps (Per Side)
Single Arm Dumbbell Press
Rest 30 Seconds Between Sides / 1-2 Minutes Between Sets
COACHES NOTES
Choose a weight that you can do 8 for sure but 12 is pushing it.
You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.
Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.
Do 8-12 on one side and the same weight and reps on the other.
Rest about 30 seconds between arms and 1-2 min between rounds.
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. Add this in wherever makes sense for your schedule!
When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1
Every 2 Min for 10 Min (5 Total Sets)
7 Deadlifts
Rest 3 minutes before Part 2
COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
DEADLIFT
Set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.
Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).
To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.
Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!
Part 2
Every 2 Min for 10 Min (5 Total Sets)
8-10 STRICT Pull-Ups
COACHES NOTES
Enter total reps completed for your score. This number should not exceed 50!
Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.
These do not have to be unbroken sets, but we want to see at least 1 min rest.
STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
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
WORKOUT
Start a Running Clock:
at 0:00 -
10 Back Squats (something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see Coaches Notes)
at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set
at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set
at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups
at 16:00
20 Back Squats (think much lighter than your first set of 10)
Score is Load used for the 4th set of back squats
Goal - Make them look good!
COACHES NOTES
Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.
The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc. if you need to.
You will want to add weight (5-15 lb per increase) on the squats for each subsequent set except for the last one (the set of 20). For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.
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
GENERAL BARBELL WARM UP
WORKOUT
6 Sets
6 Alternating Back Rack Lunges + 3 Back Squats
COACHES NOTES
Make sure to do a few warm up sets and don't count those toward your working sets.
You will complete 6 reverse lunges, alternating legs each time (so 3 on each leg) then finish the set by completing 3 back squats.
There is no suggested weight for this. You should use a weight that you are confident you will not fail - especially no failing on the lunges!
REVERSE BACK RACK LUNGE
Place the bar on your back SAFELY (absorb with the knees) or take it from the rack. Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Bent Over Row
6 Sets of 3 Reps
COACHES NOTES
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.
BENT OVER ROW
Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.
During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.
You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.
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
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP
WORKOUT
Pause Bench Press
6 Sets of 5 Reps
COACHES NOTES
Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.
You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!
Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.
BENCH PRESS
Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!
Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.
Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!
3 Sets of Max Reps
Push Ups
COACHES NOTES
Rest as needed between sets.
Choose a push up style that will allow you to get at least 12-15 reps each time (and 20 for the first set.)
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!
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
GENERAL BARBELL WARM UP
WORKOUT
Front Squat
5 Sets of 7 Reps
(Every 2 Minutes for 10 Minutes, Perform 7 Reps)
COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
FRONT SQUAT
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
Shoulder Press
5 Sets of 7 Reps
(Every 2 Minutes for 10 Minutes, Perform 7 Reps)
COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.
SHOULDER PRESS
Start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
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
GENERAL BARBELL WARM UP
WORKOUT
PART 1
Every Other Minute for 10 Minutes
(5 Total Sets)
7 Deadlifts
COACHES NOTES
Use the same load for all five sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 4-5 reps in the tank on the first set.
Rest 3 Min Before Part 2!
DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
PART 2
Every Other Minute for 8 Minutes
(4 Sets Total)
8 Bench Press
COACHES NOTES
Use the same load for all four sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 5-6 reps in the tank on the first set.
It would be best if you had a spotter BUT if you don't - make sure you don't put clips/collars on your bar so that you can dump the plates if you get pinned.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
AMRAP 6 MIN
(As many rounds as possible in 6 minutes)
6 Kettlebell Swings
6 Push Ups
Suggested Weights
Men: 50ish lbs DB or KB
Women: 35ish lbs DB or KB
Score: Total Rounds and Any Additional Reps
COACHES NOTES
There is really nowhere to hide in this one because the reps are so low. Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.