WEDNESDAY SHIFT 02/24/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, HIPS 2.0
5 Rounds
1 Minute of Overhead Press
1 Minute of Eye Level KB/DB Swing
1 Minute of REST
Suggested Weight Range:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total # of Reps Completed from BOTH Movements and ALL 5 Rounds
Goal: 100-150 Reps
COACHES NOTES
So for this one, you'll complete as many overhead presses as you can in 1 minute. Then, in the next minute, you'll do as many swings as you can. Then, you'll rest an entire minute before starting over with the presses. You'll repeat that pattern until you've completed 5 rounds total!
Choose a weight for the presses and swings that you can complete at least 3 reps of at a time. You're shooting for between 10-15 reps of these in each minute!
OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
EYE LEVEL KB/DB SWING
You will 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. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
KB/DB Deadlifts
KB/DB Sumo Deadlifts
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.