TUESDAY SHIFT 04/12/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
12 Dumbbell Hang Power Clean
6 Burpee
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
Goal: 7-9+ Rounds
Coaches Notes
For this one, you'll rotate back and forth between 12 hang cleans and 6 burpees as many times as you can until 10 minutes are up!
Go with a weight for the hang power cleans that you are capable of doing all 12 reps without breaking. It may be smart to break them up into 6-6 or 7-5 from the start so that you can keep the same pace for all 10 minutes. Find a pace and/or customization on the burpee that allow you to get those done in 40 seconds or less.
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.
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.