MONDAY SHIFT 11/22/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/24/2021 in Round 1!
This is the workout of the day for Monday - but also the TWENTY-FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 25 to receive credit towards the Vault!
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop! More info here!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
2021 VAULT: SHIFT HERMES
2 Sets
Each Set is a 6 Minute AMRAP
(As Many Rounds and Reps as Possible in 6 Minutes)
7 (Eye Level) KB/DB Swings
7 Inverted (TRX/Ring) Rows
7 Jump Overs
Rest 1 Minute between AMRAPs
Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets Combined
Goal: 10+ Rounds
COACHES NOTES
Because you're only working with a 6-minute window, choose a weight for the swings and a body angle for the rows that will allow you to get those reps done in no more than 2 sets! Find a pace that you can move for the entire 6 minutes with. For the jump overs, we really want you guys to focus on a two-foot take off and a two-foot landing - even if that means jumping over an imaginary line in the floor. Of course, if that's not working for you, you can choose any of the customizations listed! Aim to match your score from the first set in the second set!
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
Pull Ups
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.