MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE

SHIFT GENERAL WARM UP

4 Rounds

Each Round is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes) of:

8 DB/KB Hang Power Cleans
6 Squat + Press

Rest 1 Minute between AMRAPs

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total # of Completed Rounds + Any Additional Reps from ALL AMRAPs

Goal: 7-11 Rounds

COACHES NOTES
The way this one works is you'll cycle through 8 hang power cleans and 6 squat + presses as many times as you can in 3 minutes. Then you'll rest for 1 minute before starting over for another 3-minute effort. You'll repeat that pattern until you've completed the 3-min AMRAP four times.

When it comes to combining your scores from the AMRAPs, if your individual AMRAP scores were 2+8, 2+3, 2+0, and 1+13 - your total score would be 7+24 (2+2+2+1 and 8+3+0+13).

You're aiming for about 2-3 rounds per AMRAP. Be sure to choose a weight for the hang cleans that you can do at least 4-5 reps with at any point in the workout. Try to do the squat + press unbroken - even if you have to slow down a touch and take pauses between reps.

DUMBBELL HANG POWER CLEAN
You can hold a single dumbbell in both hands at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!

CUSTOMIZATIONS
Single DB/KB Hang Power Clean
Low Jump (Stack of Plates or other Low Target)

SQUAT + PRESS
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the Press portion, after you've stood out of the squat, 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
Squat to Target
Single Dumbbell Squat + Press

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jerk

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.

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.