THURSDAY SHIFT 08/26/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, CHEST OPENER
8 Rounds
30 Seconds of Single Unders or Taps
30 Seconds of DB/KB Hang Power Cleans
30 Seconds of Push Up + Taps
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 Reps from All 3 Movements and All 8 Rounds COMBINED
Goal: 250-375 Reps
COACHES NOTES
The way this one works is you'll complete as many single unders or taps as you can from 0:00-0:30, then from 0:30-1:00 you'll complete as many hang power cleans as you can, and then from 1:00-1:30 you'll do the same with push up + taps. That's one round. You'll repeat 7 more times (or until the clock hits 12:00)!
You're shooting for about 35-55 reps per round. The single unders/taps is where you'll see the biggest difference in how many reps you accumulate. Choose a weight for the hang cleans that allows you to get 8-10 per round. For the push up + taps, challenge yourself to get 4-6 in each 30 second window!
SINGLE UNDERS / TAPS
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
You may also choose to do low step ups if jumping or skipping is not an option.
CUSTOMIZATIONS
Low Alternating Step Ups
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
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.