FRIDAY SHIFT 12/06/2019
5 Rounds
12 Deadlifts
10 Goblet Squats
8 Overhead Press
Idea weight for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB -or- pair of lighter dumbbells
Score: Total Time
Goal: Under 10 Min
For this one you will perform 5 total rounds of the 12-10-8.
For the deadlifts the kettlebell will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.
If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!
For the Goblet Squats hold your KB/DB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!
For the press you will hold either a single kb or db or a pair of lighter DBs at the shoulders. Tighten the belly and press the weight straight up overhead finishing locked out with the biceps by the ears! No overextending the ribs or leaning back. Keep the belly tight!
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.