FRIDAY SHIFT 04/09/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, LOWER BACK RELEASE
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
5 Push Up + Taps
5 DB/KB Hang Power Clean + Squat
Rest 1 Minute between SETS
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 BOTH SETS
Goal: 6-10 Rounds (3-5 per set)
COACHES NOTES
For this one you guys will move back and forth between 5 push up + taps and 5 hang power clean + squats as many times as you can for 5 minutes. Then you'll rest for 1 minute and start back over for another 5 minutes.
In order to hit the goal, you'll need to complete a round every 0:45-1:00. Choose a push up + tap variation that will allow you to get those 5 reps done in under 30 seconds! The hang power clean + squat does not involve new movements to the SHIFT program but combining them is new! So be sure to watch the demo video and read the description for how to complete those! Choose a weight that you can do all 5 reps of unbroken and be sure to take your time transitioning from the clean to the squat.
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
DB/KB HANG POWER CLEAN + SQUAT
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!
Once the weight(s) is at your shoulders, shift your feet to 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 injury/issue prevents this depth, you may squat to a slightly higher target! Or if you need to, you can do the squats without wight - just do 5 hang power cleans and then set the weight down and do 5 air squats in order to get all of the way down and keep a good position.
CUSTOMIZATIONS
Single DB/KB Hang Power Clean + Squat
Squat to Target
5 Hang Power Cleans + 5 Air Squats
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.