Qiulong Program C | 2025 Street Parking Vault

Part 1:

Get As Far As Possible in 5 Minutes...

3 Sandbag Deadlift
3 Sandbag Hang Power Clean
3 Sandbag Shoulder to Overhead

6 Sandbag Deadlift
6 Sandbag Hang Power Clean
6 Sandbag Shoulder to Overhead

9-9-9, 12-12-12... Continue adding 3 reps to each movement each round until 5 minutes are up!

Then, Rest 3 Minutes.

Part 2:

Repeat Score FOR TIME
Sandbag Shoulder to Overhead is:
Sandbag Push Press
-OR- Sandbag Push Jerk

Score:
Part 1 - Final Completed Round + Any Additional Reps
Part 2 - Total Time

Goal:
Part 1 - Round of 12+
Part 2 - 4:30-6:00

Coaches Notes:
Oh man, if you’ve ever done “DT,” this workout is going to feel very familiar. It’s short, but will definitely hit hard!

Make sure to spend some time warming up properly. Since the workout is quick, getting your heart rate up beforehand will help you start strong. The shoulder to overhead will likely be the harder of the three movements. When it comes to that point, be mindful of driving with your legs aggressively to get the weight overhead quickly.

In the earlier rounds, we recommend going unbroken - that means completing 3 deadlifts, 3 hang power cleans, and 3 shoulder to overhead before setting the weight down. You’ll want to stick with that approach through the round of 6. Starting at the round of 9s, it would be smart to break things up more strategically. One approach could be: 8 deadlift, quick rest, 1 deadlift + 8 hang power clean, quick rest, 1 hang power clean + 9 shoulder to overhead. This way, you break before your final deadlift and hang power clean, but aim to go unbroken once you hit the shoulder to overhead. Push to go unbroken at that point for as long as possible! Keep in mind for the shoulder to overhead you may do a push press or push jerk - whatever is most efficient and comfortable for you.

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Видео Qiulong Program C | 2025 Street Parking Vault канала Street Parking