TUESDAY SHIFT 07/30/2019
12 Min AMRAP
(As Many Reps as Possible in 12 Min)
Min 1: 1 Min Jog, Row, Bike, Taps, or Mtn Climbers
Min 2: 1 Min KB/DB Swing
Idea weight for Men: 35-55# KB/DB
Idea weight for Women: 12-30# KB/DB
Score: Total number of completed KB/DB Swings only.
Goal: Move the entire minute on the first minute each time - keep good form on the swings and shoot for 12+ Each Time
For the first minute each time you just want to pick something and pick a pace that will allow you to move for the entire minute.
On the second minute you will do KB swings and get as many as you can with a goal of 15+ each time.
For the KB Swings you will stand with your feet roughly shoulder width apart. The KB or DB will be held in both hands at the waist with straight arms. Lift the chest and tighten the belly.
Reach the butt back with the arms straight. Keep the heels down and pull the weight back through the legs. Keep the chest lifted. Stand up hard and fast to pop the db/kb off the hips. Guide to eye level. Allow gravity to bring the weight back down and into the next rep.
Don't allow the weight to pull you forward onto the toes or out of position. Keep the chest up and belly tight!
RUN/JOG -
To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.
DOUBLE DB SNATCH -
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Russian/Shoulder Height KB Swings.
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!
MTN CLIMBERS -
This movement can put a lot of pressure on your core and pelvic floor. For pregnant mamas or mamas in the rehab stage of postpartum consider subbing Elevated Mountain Climbers and/or Mtn climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3.