WEDNESDAY SHIFT 10/30/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats
Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB
Score: Total number of completed rounds + any additional reps.
Goal: 6 Rounds +
For this workout you will use the same weight for both the press and the goblet squats.
For the push ups you may do regular, knee push ups, or even elevated push ups!
Get the chest all of the way to the ground and keep the belly tight. Press all of the way up to lock out. NO sagging or snaking.
For the press you can do this with a single kb or DB. Hold the weight in both hands at the shoulder. Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.
For the goblet squats you will hold the kb or db at the chest. Feet are shoulder width apart. Heels are down. Lift chest and tighten your belly. Reach the butt back and down. Drive the knees out. Keep the chest up. Work to get the butt lower than the knees at the bottom. Drive through the heels, drive the knees out, lift the chest and stand all of the way up.
If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!
If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.