FRIDAY SHIFT 07/16/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY
5 Min of Jog/Run, Row, Bike, or Walk
- After 5 Minutes, go immediately into -
5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
5 DB/KB Hang Power Clean
5 Low Box Jumps or Jump Overs
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 AMRAP
Goal: 6-9 Rounds
COACHES NOTES
The way this one works is you'll choose one cardio-type movement to perform for 5 minutes. Even if it's a jog/walk combo or you have to rest periodically throughout the 5 minutes. Then as soon as those 5 minutes are up, you'll rotate back and forth between hang power cleans and low jumps as many times as you can in 5 minutes.
The goal for the AMRAP is to move for the entire 5 minutes so choose a weight on the hang power cleans that you can do unbroken without any hesitation. Same goes for the height that you choose for your low box jumps or jump overs.
If you can't run/walk because of weather or injury, or don't have a rower or bike, you can do the following:
10 Min AMRAP
1 Min Taps, Single Unders, or Low Step Ups
10 DB/KB Hang Power Cleans
10 Low Box Jumps or Jump Overs
5 MINUTES OF JOG/RUN
You will choose from a jog/run, row, bike, or walk. Whichever you pick, you will perform until 5 minutes are complete. You may change which movement you pick from round to round, if you have that option.
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
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
CUSTOMIZATIONS
Lower Height
KB/DB Jump or Skip Over
Alternating Step Ups or Lunges
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.