WEDNESDAY SHIFT 7.11.18
12 Min AMRAP
As Far as you Can Get in 12 Min:
1 Goblet Squat
2 Goblet Squats
3 Goblet Squats
Keeping adding one rep each round!
Idea Weight for Men: 35-50# KB or DB for Squat, and either same single KB or DB for press OR 2 x 20-30# Dumbbells for Press
Idea Weight for Women: 12-25# KB or DB for Squat, and either same single KB or DB for Press OR 2 x 8-15# DBs for Press
Score: Last fully completed set + any additional reps into the following set when the clock hits 12 Min!
Goal: Choose a weight that you think will allow you to get through the 8s +
For this workout today you may choose to change the weight between movements if you have one that is significantly stronger than the other.
Very simply you will start the clock and then do 1 goblet squat and 1 standing press. If you are using the same object for both you can go straight from that squat into the press. If you are switching weight between you will put one weight down and pick up the other. Then you will do 2 squats and 2 press, 3 squats and 3 press....and so on.
Sets do NOT have to be unbroken. So if you are on the set of 7s for example and you want to rest after 4 squats. That is ok - you will just finish the remaining 3 when you pick the weight back up.
If you finish 8 rounds plus 9 squats and 3 press your score would be 8 + 12! Make sense?
For the goblet squat you will hold the weight at your chest with your elbows tucked in and your chest UP! You will reach your butt back and down with the feet shoulder width apart. Drive the knees out and fight to keep the chest up! Ideally you will get your butt below your knees with no rounding of the back. If you need to do these without weight that is fine! You can even do them with assistance. We would love to see you go all of the way down if possible. If you need to use a target to make sure you are getting there -do it! Just don't plop onto it or sit on it! If that is not possible, you may use a target that is a bit higher but keeps you in safe and good movement for your current level.
For the press you will be in a standing position. Hold either the single object or the 2 dumbbells at the shoulders and press straight up until the elbows are locked and the weight is pulled back over the middle of the body. Keep the belly tight and squeeze the cheeks to keep a solid lower body position!