MONDAY SHIFT 12/30/2019
24 MIN AMRAP
20 KETTLEBELL OR DUMBBELL SWINGS
19 STEP UPS (Alternating)
**Originally this workout had 18 step ups - but since it's 2019 now - we had to add one per round!
Weight for the swings:
MEN: 30-55#
WOMEN: 10-25#
Don't worry so much about weight used. Focus on FORM!
This is a LONG one! IF YOU FINISH 12 ROUNDS BEFORE 24 MIN - YOU ARE DONE!
SCORE IS TOTAL NUMBER OF ROUNDS PLUS ANY ADDITIONAL REPS.
For this workout you will do 20 KB swings, followed by 19 step ups. Repeat that cycle for a total of 12 rounds, or 24 minutes.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the step ups you will find a height that works for you. Alternate your working leg for each rep. Drive off of the heel by placing your whole foot on your step. Don't allow the knee to collapse in.
Use a height that works for you. No higher than 20".
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!