THURSDAY SHIFT 09/30/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE LOWER BODY RECOVERY, CALVES/ANKLES
8 Rounds
1 Minute of Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
30 Seconds of Eye Level KB/DB Swings
30 Seconds of Rest
Suggested Weight
Men: 30-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Swing Reps
Goal: 80-120 Reps
COACHES NOTES
So for this one you'll move continuously from 0:00-1:00 then from 1:00-1:30 you'll knock out as many eye level swings as you can. Rest from 1:30-2:00 and continue that pattern until 15:30 on the clock!
You're scoring how many swings you accumulate from all 8 rounds. Your goal is to get 10-15 within each 30-second window so be sure to choose a weight that allows for that! Be mindful of keeping your butt and belly squeezed tight at the top of each swing. Find a pace during the minute of movement that is slightly uncomfortable but that you can hold for the entire minute each round.
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!
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Single KB/DB Deadlift
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.