TUESDAY SHIFT 10/08/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Hang Power Cleans
8 Press
8 Unweighted Lunges (Alternating) or Step Ups
Idea weight for Men: Single 30-50# DB/KB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB -or- pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout you will repeat the 8+8+8 as many times as you can in 12 min.
For the hang power cleans you can either hold a single weight in both hands or a lighter dumbbell in each hand. You will start standing with the weight at the waist. Heels are down, chest is up, arms are straight. You will dip slightly by bending the knees and reaching the butt back slightly. Stand up hard and fast, shrug, and then guide the weight up to the shoulders. Try to use the power from your legs and the shrug more than just making it a bicep curl.
For the press you will hold the weight at the shoulders/chest. Keep the chest up and the belly tight. Squeeze the cheeks. Press the weight straight up to lock out with the biceps by the ears at the top.
For the lunge option you may choose reverse stepping, forward stepping or walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee touches. Drive through the heel to stand fully for each rep. You will alternate feet with each step so for each set of 8 you end up doing 4 per leg.
If lunges give you issues for past injury reasons or anything like that you may sub alternating step ups!
HANG POWER CLEAN - You could also try less weight. 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.
PRESS/PUSH 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.
FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. 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, Good mornings, or Glute Bridges for the lunges.