FRIDAY SHIFT 09/13/2019
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 Alternating Lunges
10 Hang Clean and Press
Idea weight for Men: Single 30-50# Single KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of Lighter Dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
For this workout you can use either a heavier single KB/DB or a pair of lighter dumbbells (one in each hand).
For the deadlifts if you are using a single weight it will be between the feet. If you are using a pair you will have them on the outsides of your feet.
Either way the weight should be pulled back close to your body. Heels down. Knees bent. Butt back. Chest up. Belly tight. Arms straight. Stand with the weight by driving the heels into the ground and lifting the chest. Squeeze your butt at the top of the movement! To lower reach the butt back and bend the knees. Keep the chest lifted and don't allow any roundness in the back!
For the lunges you may do forward stepping, reverse stepping, or even walking. Make sure you take a long enough step each time that the front heel stays down with the back knee LIGHTLY touches. Don't allow that front knee to cave in.
Drive out of the heel to stand! The lunges are to be done with no weight.
If you are unable to go all of the way down you may shorten the range of motion or if needed use something as a slight counter balance.
A good sub if lunges give you issues is a step up!
For the hang clean and press you will once again either have a single weight in both hands or a pair of dumbbells. You will start in the standing position with straight arms.
You may perform a small dip by reaching the butt back and bending the knees VERY slightly. Keep the arms straight and chest up. Stand up hard and fast. Shrug the shoulders. Then follow through by bringing the weight to your chest/shoulders. From here you will press it straight over your head finishing with the biceps by the ears. Keep the belly tight!
POWER CLEANS - You could also try less weight or starting from the hang. 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.
DEADLIFT - If you’re 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.
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 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.
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.