FRIDAY SHIFT 11/01/2019
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 DB/KB Press
10 Unweighted Alternating Lunges
10 Sit Ups
Idea weight for Men:
Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# DB/KB - or - pair of Light Dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds
For this workout you will do as many rounds and reps as possible in 15 min of the 10 - 10 - 10. So just keep repeating until 15 min is up!
For the press you can either use a single kb/db or a pair of lighter ones. You will start with the weight at the shoulders/chest standing tall. Squeeze the cheeks, lift the chest, and tighten the belly. Move the face back and press the weight straight up over your head. You will use no assistance from the legs. Finish locked out completely with the weight over the middle of your body, biceps by the ears, and belly tight. Lower by bringing the elbows in front - back to the shoulder/chest. Focus on not allowing yourself to lean back at all during the up or down. Keep the belly tight. You may also do these seated if necessary.
For the lunges you may do a forward stepping, reverse stepping, or even walking lunge. Make sure you take a long enough step each time that the front heel stays down as the back knee lightly touches. Don't allow the forward knee to cave in. Drive through the heel and keep the chest up. Stand completely between reps. Each lunge = 1 rep so for each set of 10 you end up doing 5 per side.
If you need to -you may try holding onto something on the side like the back of a chair or pole etc.
Or if lunges aren't in the cards for you at this time you may sub a step up or a single leg toe touch (like a single leg deadlift with no weight).
For the sit ups we would love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. You can do whatever is comfortable with your feet.
If you need a bit of assistance to come all of the way up try using something like a band. Work to only use as much assistance from your arms as you need and move slowly up and down if you do that option. Lower the number if necessary.
Mamas or anyone needing to skip sit ups - you may try a kb swing, deadbug, or slam ball!
SINGLE DB OH LUNGE/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.
JERK/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.