MONDAY SHIFT 01/06/2020
FOR TIME:
10 Rounds for Time
5 Air Squats -or- Goblet Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee
Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells
Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells
Score: Total Time
Goal: Under 20 Min
Post what weight you use in comments.For the squats, keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!
To stand, lead with the chest. Stand fully for each rep.
For the deadlifts the kettlebell will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.
For the shoulder press keep the rib cage down, bring the kettlebell to the shoulders each time and get it completely locked out overhead with the biceps in the ears!
No push up burpees are just that. Hands on the ground. Step or jump back. Step or jump in. Jump and clap. You can also do these elevated.
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.
JERK/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.
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