WEDNESDAY SHIFT 05/04/2022
SHIFT WORKOUT
WARM UP
WORKOUT
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
8 Dumbbell Hang Power Clean
8 Dumbbell Shoulder Press
20 Hop Overs
-OR- Skip Overs
8 Alternating Goblet Lunge
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: 6-9+ Rounds
Coaches Notes
For this workout, you'll cycle through 8 hang cleans, 8 presses, 20 hop or skip overs, and 8 lunges as many time as you can until 12 minutes are up!
Choose a load for each of the weighted movements in today's workout that will allow you to get the 8 reps done without taking a break for at least the first 6 minutes. Beyond that, you may need to break once to get the 8 reps done, but that's all. It's OK if that means using different weights for all three movements. If holding a weight during the lunges feels impossible or unsafe, just go unweighted!
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.
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.
Jump/Skip/Hop Overs
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
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.