WEDNESDAY SHIFT 10/27/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: HIPS 2.0, UPPER BODY DAILY TUNE UP
2 Sets
Each Set is 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
10 Eye Level Swings
30 Seconds of Continuous Movement*
10 Squat + Press
REST 1 Minute Between Sets
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Suggested Weight
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 7-10 Rounds
COACHES NOTES
The way this one works is you'll cycle through 10 swings, 30 seconds of movement, and 10 squat+press as many times as you can in 7 minutes. That's one set. Rest 1 minute and then start back over for another 7-minute bout.
Choose a weight for the swings and for the squat + press that allows you to knock out those 10 reps in no more than 2 sets for the entire workout. Focus on keeping a proud chest during the "bottom" part of the swing and on a tight belly in the squat and press. Find an uncomfortable pace on the 30 seconds of movement since it's 30 seconds at a time. Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
EYE LEVEL KETTLEBELL 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
Eye Level Dumbbell Swing
Single KB/DB Deadlift
30 SECONDS 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 30 seconds are complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
SQUAT + PRESS
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the Press portion, after you've stood out of the squat, 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
Squat to Target
Single Dumbbell Squat + Press
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.
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.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat