THURSDAY SHIFT 03/24/2022
SHIFT WORKOUT
WARM UP
WORKOUT
5 Rounds
1 Minute of Continuous Movement
7 Dumbbell Hang Power Clean
7 Dumbbell Shoulder Press
7 Inverted Row
Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 15-35# KB OR 10-15# DBs
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
For this one, you'll move for 1 minute, then perform 7 hang power cleans, 7 presses, and 7 inverted rows. That's one round. Repeat 4 more times for a total of 5 rounds.
Find an uncomfortable pace during the minute of movement, but do your best to sustain it for the entire minute. Choose a weight for the hang power clean and the shoulder press that will allow you to do those 7 reps unbroken for at least the first 2-3 rounds of the workout. If that means going with a different weight for both, that's fine. Remember during the hang cleans to jump through the legs to get some momemtum traveling up through the dumbbells or kettlebell. Find a body angle on the inverted rows that you can do in 1-2 sets, so either 7 unbroken or 4 and 3, with a quick break in between.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Run/Jog
If you're trying to manage the pressure on your 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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
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.
Hang Clean
Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.