03/23/2018 SP Monday SHIFT Re-Test

This workout was originally posted on March 23, 2018!  Make sure you go back and check how you did so you can see if you improved!

Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!

16 Min AMRAP
8 Single Arm DB Hang Clean and Press Right
8 Single Arm DB Hang Clean and Press Left
8 Step Ups

Idea weight for Men: 25-35# Dumbbell/KB
Idea weight for Women: 15-25# Dumbbell/KB

Step Up Height - NO higher than 24" Choose something that challenges you but you are confident, safe, and pain free with.

Use a weight you can do 8 in a row with.

Score - Number of completed rounds plus any additional reps.

Goal: 8 rounds +

NOTES:

For this workout you will start by picking up the dumbbell with the right arm.  Bring the dumbbell to the waist.  From here you will dip the chest forward allowing the dumbbell to go between the legs.  Keep the heels down and back flat.

Perform a single arm clean by standing fast, doing a big shrug with the working arm, then shoot the elbow around quickly and pulling yourself under the weight slightly allowing the dumbbell to land on the shoulder.  Catch with slightly bent hips and knees.

With the dumbbell on the shoulder you will  finish by pressing it out.  Each rep is finished with the bicep by the ear!

You only need to bring the dumbbell back down to the waist to start the next rep.

Do all 8 reps on the right side, then do all 8 reps in the same fashion on the left side.

Once you have completed 8 and 8 you will perform UNWEIGHTED step ups.

Make sure you step your whole foot onto the box or bench or whatever you are stepping on.  Drive off of the working heel and stand completely at the top. Avoid allowing the knee to cave in at all.  You will alternate legs with each step up - so 4 on the right and 4 on the left total per round.

If you are unable to step up or have nothing to step on you may substitute alternating lunges.