WEDNESDAY SHIFT 06/16/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE UPPER BODY RECOVERY, POSTERIOR CHAIN RELEASE
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
8 DB/KB Hang Power Cleans
8 Overhead Presses
8 Lying Leg Lifts
Rest 1 Minute between Sets
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 Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 6-9 Rounds
COACHES NOTES
For this workout, you'll cycle through 8 hang power cleans, 8 overhead presses, and 8 lying leg lifts as many times as you can in 5 minutes. When those 5 minutes are up, you'll rest for 1 minute. Then you'll start back at the beginning for another 5-minute effort of those three movements.
You're shooting to get one round every 1:10-1:40. Choose a weight for both the hang cleans and the presses that will allow you to do those reps without breaking - even if that means you pick different weights for each. Break up the lying leg lifts into 2-3 sets from the beginning but try to keep your rests short so that you move steadily the entire 5 minutes.
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
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
LYING LEG LIFTS
You will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.
For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 10 per round or swapping out a dead bug.
CUSTOMIZATIONS
Single Leg Lift
MAMA MODIFICATIONS
Dead Bug
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.
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
Lying Leg Lifts
You can always scale the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.