TUESDAY SHIFT 04/20/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
6 Burpees
1 DB/KB Hang Power Clean
1 Overhead Press
6 Burpees
2 DB/KB Hang Power Cleans
2 Overhead Presses
6 Burpees
3 DB/KB Hang Power Cleans
3 Overhead Press
...
Continue adding 1 rep to the Hang Power Cleans and Overhead Presses every Round until 12 minutes are up!
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
Goal: Get into the Round of 8-11 Hang Cleans and Presses
COACHES NOTES
So for scoring - if you completed the round of 6 burpees, 9 HPC, 9 OP then went on to complete 6 burpees and 5 HPC in the round of 10 when 12 minutes hit - your score would be 9 (for the round completed) + 11 (for the additional 6 and 5 reps completed in the 10th round).
Find a pace on the burpees or customize so that you're getting those done in 30-45 seconds! Choose a weight for the hang power cleans that you can do 8-10 reps with when you're fresh. For the presses, you should be able to complete 6-8 with the weight you've chosen. If you need to use different weights for these two movements, that's totally OK!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
DB/KB 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)
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
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.