TUESDAY SHIFT 10/19/2021
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
October is Breast Cancer Awareness month and longtime SP Member and breast cancer survivor, Sandra Zori, is using this workout as a part of her fundraiser to raise funds for Barbells for Boobs!
Head to her IG: @thefightingfox for all of the info and to enter to win a sweet barbell!
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
6 DB Hang Power Cleans
6 Shoulder Press
6 Burpees
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
So you'll cycle through 6 hang cleans, 6 presses, and 6 burpees as many times as you can until 10 minutes are up!
These rounds should go by pretty quickly. The burpees will be the biggest time suck but those 6 reps shouldn't take longer than 30-40 seconds. Be sure to customize if they're taking much longer than that. Choose a weight for the cleans and for the presses that allows you to get each set of 6 done unbroken the entire 10 minutes. It's OK if that means choosing a different weight for those movements!
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 (Stack of Plates or other Low Target)
SHOULDER 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 Shoulder Press
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
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.
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull