THURSDAY SHIFT 04/14/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Rounds
30 Seconds of Dumbbell Deadlift
30 Seconds of Push Up + Taps
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Reps of Both Movements COMBINED
Goal: 130-180+ Reps
Coaches Notes
The way this one works is you'll perform as many deadlifts as you can from 0:00-0:30, then from 0:30-1:00, you'll do as many push up + taps as you can. That's one round. Continue following that pattern until 10:00.
You're aiming for 9-12 deadlifts and 4-6 push up + taps for each round. Choose a weight with which you can knock out 5-8 reps at a time. Keep breaks short since you only have 30 seconds to work and transition to the push up + taps. Pick a customization for the push ups if you're struggling to get at least 4 reps in those 30 seconds!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.