WEDNESDAY SHIFT 03/09/2022
SHIFT WORKOUT
WARM UP
WORKOUT
6 Rounds
1 Minute of Goblet Carry
30 Seconds of Dumbbell Shoulder Press
Rest 30 Seconds between Rounds
Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total SHOULDER PRESS Reps Only
Goal: 60-85 Reps
Coaches Notes
The way this one works is you'll do a goblet carry from 0:00-1:00, then from 1:00-1:30, you'll perform as many presses as you can. Rest from 1:30-2:00. Then repeat 5 more times (or until the 11:30 mark)
For the goblet carry, you'll be walking while holding a weight at your chest (or a lighter pair of dumbbells in each hand at your shoulders). Focus on keeping your belly tight and your torso upright. You're aiming for 10-14 presses each round. Choose a weight that you can do at least 6-8 reps at a time of before taking a break. You get some rest after each round so do your best to use all 30 seconds to get as many reps as you can.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
1/2 Up + 1/2 Shoulder Carry
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. You could also sub less weight, shorter distance, or modify to both arms using a shoulder carry or farmer carry position. Please visit the Mama Modifications Movement Library for more options and demonstrations.