WEDNESDAY SHIFT 09/15/2021
HAPPY BIRTHDAY JULIAN!!! The last time this workout was programmed was 09/26/2020!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE
10 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders or Low Step Ups
9 DB/KB Hang Power Clean
9 DB/KB Overhead Press
Idea Weight
Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Women: 12-25# Single DB or KB OR 8-15# Dumbbells
Score: Total Time
Goal: 25 Min or Less
COACHES NOTES
Woof! This one is a tough one - but nothing you can't handle! You'll jog/run for one minute (or move continuously through one of the listed movements), do 9 hang cleans, and 9 presses. That's one round. You'll repeat 9 more times for a total of 10 rounds.
In order to finish this one in less than 25 minutes, you'll need to be a round every 2:00-2:30. If you choose a weight that you can do the cleans and presses unbroken with for at least the first 5 rounds, you shouldn't have any trouble hitting the goal. Be mindful of keeping your belly and butt squeezed tight during the presses so that your lower back doesn't overextend.
1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
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
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.
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.