FRIDAY SHIFT 09/27/2019
3 Rounds
8 Burpees
12 Goblet Squat + Press
8 Burpees
12 Hang Power Cleans
Idea weight for Men: Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Lighter Dumbbells
Score: Total Time
Goal: Under 12 Min
Finish under 10? Add a Fourth Round!
For this workout you will perform 8 + 12 + 8 + 12 Three total times.
For the goblet squat + press you will hold a single weight at the chest in both hands. Feet are shoulder width apart with heels down. Stand tall and tuck the elbows in. Lift the chest and tighten the belly.
Reach the butt back and down. Keep the chest lifted and drive the knees out. Get the butt lower than the knees at the bottom with the chest up, knees out, heels down, and no collapsing. Stand up by leading with the chest, driving through the heels, and pushing the knees out. Once you have come to a complete standing position you will move the face back and press the weight over your head. Finish with elbows locked and the weight over the middle of your body (biceps by the ears). Keep the belly tight.
If you tend to collapse at the bottom the first step would be to lower the weight or even go unweighted. If the bottom position causes you pain or aggravates injury - you may choose to squat to a higher target!
For the burpees you may do knee push up, step in and out, no push up, or even elevated burpees. Make it work for you!
For the hang power cleans you will hold either a pair of light dumbbells at the hips (one in each hand) - or a single kb/db at the waist. Feet are under the hips with the heels down. Dip by bending the knees slightly and allowing a slight hinge at the hips. Keep the belly tight. Stand up hard and fast. Shrug the shoulders - and the guide the weight up to the shoulders - keeping it as close to your body as possible. Try to avoid swinging it out and around like a bicep curl. Watch the demo video for more tips!
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats
HANG/POWER CLEAN - You could also try less weight or going 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 inefficient movement patterns.