MONDAY SHIFT 06/28/2021
There are TWO parts (and TWO scores) for today's workout!!!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER
Part 1
4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)
5 DB/KB Hang Power Cleans
5 Goblet Squats
5 Overhead Press
After 4 Minutes - Rest 2 Minutes before Part 2
Part 2
Repeat your score from Part 1 for time!
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 1: Total # of Completed Rounds + Any Additional Reps
Score 2: Time
Goal 1: 4-6 Rounds
Goal 2: 3:30-4:30
COACHES NOTES
So let's say in Part 1 you finished 4 full rounds and an additional 5 hang power cleans and 2 goblet squats before the 4 minutes were up. For Part 2, you will complete 4 full rounds + 5 hang power cleans + 2 goblet squats as fast as you can. Your score is how long it takes you (it should be around 4 minutes!)
Choose a weight that you can use for all three movements! It should be light enough that you can do all 5 reps without breaking. You can even challenge yourself to not set it down between movements - but don't feel like you HAVE to! Remember to jump a little for the hang power cleans, sit back into your heels during the squats, and keep your belly tight in the press!
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
GOBLET SQUAT
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 a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!
CUSTOMIZATIONS
Air Squat
Squat to 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
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.
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.
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.