FRIDAY SHIFT 04/08/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2 Sets
Each Set is a 6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)
12 Dumbbell Hang Power Clean
10 Goblet Lunge
Rest 1 minute between SETS
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from Both Sets COMBINED
Goal: 9-12+ Rounds
Coaches Notes
The way this one works is you'll rotate back and forth between 12 hang cleans and 10 lunges as many times as you can in 6 minutes. Then you'll rest 1 minute. Then you'll start over for another 6 minutes of effort.
Choose a weight for the hang cleans and the goblet lunges that allows you to do the 12 and 10 reps in 1-2 sets. If you need to use different weights for those two movements, that's fine. You can also opt to hold two lighter dumbbells at your shoulders for the lunges if holding one at your chest is too easy/difficult. Or - if you're struggling to hold a weight, go unweighted! That's a great customization.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.