WEDNESDAY SHIFT 05/05/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS 2.0, QUADS/IT BAND
3 Sets
Each Set is a 4 Minute AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)
10 DB/KB Hang Power Clean
15 Air Squats
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 all 3 sets COMBINED
Goal: 8-12 Rounds
COACHES NOTES
You'll rotate back and forth between 10 hang cleans and 15 air squats as many times as you can in 4 minutes. That's one set. Then you'll rest 1 minute before starting it all over again in the second set. Rest 1 minute. Then repeat one more time for a third and final set.
Choose a weight for the hang power cleans that you can start with completing 10 unbroken reps - meaning 10 without stopping - for at least the first set. Then, maybe you'll have to break the reps up once in the second and third sets. For the air squats, choose a pace or customization that allows you to get those 15 reps completed in under 45 seconds!
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)
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Squat to Target
Assisted Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.