FRIDAY SHIFT 08/09/2019
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Min Taps or Run/Row/Bike
15 KB/DB Deadlifts
1 Min Taps or Run/Row/Bike
15 Goblet Squats
Idea weight for Men: 35-55# KB or 2 X 25# DBs
Idea weight for Women: 12-15# KB or 2 X 10# DBs
Use what you have!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
For this workout you can choose between taps, jogs, rowing, biking, or even single unders.
For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.
When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!
For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.
If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.
From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you. Still focus on keeping those heels down and knees out though!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.