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
LOWER BODY DUMBBELL WARM UP

WORKOUT

10 Min EMOM
(Every Minute on the Minute)

Min 1: 6-8 DB Squats
Min 2: Rest

Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs

Score: Enter the weight you used (35# if you used a pair of 35#s)

Goal: To move continuously for at least 60 seconds each time.

COACHES NOTES
We are switching things up a bit and giving you a preview of the new Dumbbell Strength program! All you need is a pair of dumbbells today. The key to building strength with lighter weight is to spend more time under tension, so today you will be moving very slowly. You may get a little restless in the first few reps but hang in there and really focus on the muscles that are working!

6-8 Squats should take a minute MINIMUM, that means each rep should take 7-10 seconds. They can take a bit longer than a minute if you want an extra challenge but you want to make sure you have enough time for and aren't tempted to rush the next set.

DUMBBELL SQUAT
Hold the DBs at the shoulder. 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! Stand all the way up at the top.

CUSTOMIZATION
Goblet Squat

5 Sets of

6 Cossack Squats Left
6 Cossack Squats Right

Rest as needed between sides and sets.

Suggested Weight:
Men: 35-50# Single DB
Women: 25-35# Single DB

Score: Enter the weight you used

Goal: To move continuously for at least 60 seconds each side.

COACHES NOTES
You may need to adjust your feet a little bit as you go in order to get more depth in the Cossack squat. These should be performed slowly and at a constant pace. 6 reps should take you at least a minute and be unbroken. Go light to start!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep your left heel down the whole time. Ideallly the hip goes lower than the knee but keep in mind that your body will open up and you will get lower the more reps you do. Keep the knee in line with the toes on the left foot. Drive through the heel and lead with the chest to come back to standing.

CUSTOMIZATION
Unweighted Cossack Squat

5 Min AMRAP
12 Jumping Lunges
8 Push Ups

Score: Total Rounds + Any Additional Reps

Goal: To stay within the 5-7 round range.

COACHES NOTES
The goal here is to get some explosive movement after all the slow movement, and get some upper body activation today. Rather than trying to go really fast and get a ton of rounds, focus on being as explosive as possible coming out of each jumping lunge. Don't rush the push ups, lower with control rather than just dropping the chest to the floor. Try to go unbroken the whole way. We'd rather you switch to knee or elevated push ups than really broken up sets from the toes.

JUMPING LUNGE
Start standing. Jump to your lunge/split stance. Keep your belly tight and chest up as you lower with control until your back knee gently touches the floor. Swing your arms up and jump aggressively, switching your legs in the air to land in the lunge/split stance with the other leg forward. Lower the back knee gently to the floor and repeat.

CUSTOMIZATION
Reverse Lunge

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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
LOWER BODY BARBELL WARM UP

WORKOUT

Start a Running Clock:

at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

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 (50% of 1RM at the most, 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 on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for 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!

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WARM UP
LOWER BODY BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

Every 3 minutes for 15 minutes:
(5 Total Sets)

3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments

Goal: Heavy, but with good technique and unbroken.

COACHES NOTES
*Rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts for all 5 sets.

DEADLIFT
For the deadlifts 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.

BOX JUMP
For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press

8-7-6-5-4-3-2-1

COACHES NOTES
Rest 60 Seconds between sets. Use the same load for all.

SHOULDER PRESS
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez 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.

Front Rack Hold

3 x 40 Seconds

COACHES NOTES
The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

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
LOWER BODY BARBELL WARM UP

WORKOUT

Pause Back Squat

4 x 5

One Set Every 5 Minutes for 20 Minutes

COACHES NOTES
For these squats you will hold the bottom position for 3 seconds on each rep.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 Meters

COACHES NOTES
Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching DBs or KBs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

The way this workout will work is the following:

On a running clock:

Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 - 5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP

4 x 5

Deadlift

COACHES NOTES
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.

For the Deadlifts, add load between sets.

You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier. But save some room for the final, max reps set. Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

For the deadlifts 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.

1 Set of Max Reps

COACHES NOTES
This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.

4 x 5 Weighted Pull Ups

COACHES NOTES
If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.

Max set unweighted strict will happen at 24:00.

Max Set Strict Pull Ups

COACHES NOTES
This set will happen at 24:00. This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement!

COACHES NOTES
The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes. KEEP YOUR BELLY TIGHT! Use an empty bar or even lighter dumbbells for the upright rows.

GOOD MORNING
You will have the bar or plate on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

UPRIGHT ROW
You will grip the bar with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring bar to just below the collar bone - and then straighten back to the waist.

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
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

Every Other Minute for 10 Min

7 Front Squats

(5 x 7)

Score: Weight Used

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.

Every Other Min for 10 Min

7 Shoulder Press

(5 x 7)

Score: Weight Used

COACHES NOTES
Use the same load for all five sets, spend at least 5 minutes building up to your working weight which should be moderate but not so heavy that form deteriorates in the final sets.

SHOULDER PRESS
Starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez 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.

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
LOWER BODY BARBELL WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (One Set Only)

LOWER THE WEIGHT:

15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press (One Set Only)

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.

SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set

Goal - Good and safe movement. At least 5 reps for max set but no more than 15!

COACHES NOTES
For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench 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 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.

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

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!

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.

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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. You should have no concern of missing a rep in your first set of 7 but you may have to fight to complete the last 1-2 reps of the final set.

For the deadlift you will 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

Enter total reps for your score.

COACHES NOTES
So if you did 8 per round your score would be 40. Do not exceed 50 reps - or 10 reps every 2 min.

Start from a deadhang - pull to chin over the bar. Focus on a slight lean back, elbows back and down, controlled pull, controlled lower.

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.

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!

**We did this workout back on 10/13/2019 if you want to go back and see what weight you used etc!

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WARM UP
SQUAT WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats
- Add weight
3:00 - 5 Front Squats
- Add weight
6:00 - 5 Front Squats
- Add weight
10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press
- Add weight
18:00 - 5 Shoulder Press
- Add weight
21:00 - 5 Shoulder Press
- Add weight
25:00 - Max reps Shoulder Press

Then Lower Weight

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.

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.

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.

Shoulder press starts 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.

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
Squat Warm Up
Pull Up Warm Up

WORKOUT

Part 1:

Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):

4 Deadlifts
10 Pull Ups

Rest 3 Min Before Part 2

**Do Strict, Weighted Strict, or Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

**Note Pull Up Variation in Comments.

COACHES NOTES
Stay at the same weight for all 5 sets of 4 deadlifts. Be sure to warm up to a challenging load before the clock starts!

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.

PULL UP
They should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.

Part 2:

Every 3 Minutes for 12 Minutes (4 Total Sets):

8 Romanian Deadlifts (Same Load)
20 Push Ups

Score: Weight Used for Deadlifts

COACHES NOTES
Stay at the same weight for all 4 sets of 8 RDLs. These should be considerably lighter than the 4 regular deadlifts performed in part 1.

ROMANIAN DEADLIFT
The Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

PUSH UP
For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

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.

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
Squat Warm Up

WORKOUT

Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))

Warm up at a light weight AND at the tempo to get an idea of what kind of weight you should start out with - tempo squats feel totally different from regular squats!

Build up in weight across the 4 sets if you can. Take about 12 minutes to complete this.

--- 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.

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 Min

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.

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.

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.

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
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same weight for all 4 sets.

Rest 2 Min after final set before moving on to Shoulder Press.

These squats 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.

Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same load for all 4 sets.

Rest 3 full minutes after final set before moving on to Thrusters.

Shoulder press starts 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 (8 x 3 (THREE Reps Every Min on the Min for 8 Min))

Use the same load for all 8 sets.

These thrusters should be pretty heavy but they WILL catch up to you in the last few minutes of this - especially after those shoulder presses! So, fight for those good positions and use the power from your hips!

For the thrusters 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!

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WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be done at the same load, roughly 70-80% of your 1RM. If you don't know your 1 rep max, pick something that those final reps on the final set will be very challenging but you can maintain correct form.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

These squats 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.

Bench Press (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be performed at the same load for all 4 sets so warm up to your working weight before starting the clock. Go a little lighter if you do not have a spotter. Ideally this is around 70% of your one rep max.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

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.

4 Rounds of:

8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (Tempo = 41X1)

Idea for loading: If you are new to these, start light and add load as you get more comfortable.

No matter what they should be relatively light. The upper limit that should be used for most folks is:

Men: 75-95# Barbell or 40-50# DBs in each hand.

Women: 45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

Choose a variation and load that you can perform all reps unbroken.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and 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!

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WARM UP
General Barbell Warm Up

WORKOUT

Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))

Warm up before so that all 4 sets are heavy - if you have room to build, go for it. Rest 2 min before Part 2 (Shoulder Press).

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.

Shoulder Press (4 x 5 (5 Reps Every Other Minute for 8 Min))

Build up to moderate-heavy in the warm up so that all 4 sets are working sets - if you have room to build, go for it. Rest 3 Min before Part 3 (Lungesters).

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez 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.

Lungester (4 x 6 (6 Reps Every other minute for 8 min))

Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

You might feel strong on the lunge and squat portion of the thruster but keep in mind that you're probably a bit fatigued from the shoulder press so try out a few reps before diving into the 4 sets. You can go up or down in weight depending on how the previous set felt.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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
Lower Body Barbell Warm Up

WORKOUT

Deadlift (6 x 4)

Take 20 minutes to complete all six sets so rest 3-4 minutes between sets. Build up across the 6 sets to something HEAVY.

For the deadlifts, 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.

4 Rounds
NOT FOR TIME

8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used

Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

For the single-leg deadlift, you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to 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!

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WARM UP
Lower Body Barbell Warm Up

WORKOUT

Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))

3 Second Pause in the bottom

For these squats you will hold the bottom position for 3 seconds on each rep. Go lighter than you would for a normal 4 sets of 5 reps - those pauses make it much tougher! Stay at the same weight for all 4 sets.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX+: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

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
Upper Body Barbell Warm Up

WORKOUT

Shoulder Press (6 x 4)

Stay at the same weight for all 6 sets! For 4 reps, this weight should be moderate-heavy.

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light. It's OK if you have to make adjustments to your weight across the 3-5 sets.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.