MONDAY SHIFT 12/27/2021
SHIFT WORKOUT
WARM UP
WORKOUT
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
6 Dumbbell Hang Power Clean
6 Shoulder Press
4 Goblet Squat
Suggested Weight
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Extra Challenge:
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 7-10 Rounds
Coaches Notes
We've included a SHIFT version for today's workout but if you feel up for it, try tackling Level 1 of this Diagnostics Workout!
For this one, you'll cycle through 6 hang power cleans, 6 presses, and 4 squats as many times as you can until 10 minutes are up!
Choose a weight for the hang cleans, presses, and squats that will allow you to do each movement without breaking. Keep in mind that you could (and probably should) take quick breaks between movements, unless it feels good to go from one to the other. It's also not necessary to use the same weight for all three movements! Aim to finish one round every 1:00-1:30.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Jerk
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.