THURSDAY SHIFT 03/26/2020
5 Rounds
10 KB/DB Hang Power Clean
12 Alternating Weighted Lunges
20 Single Unders or Hop/Skip Overs
Ideal weight for Men: Single 30-55# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: 10 - 13 Min
For the dumbbell hang power clean you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls! You can do this same movement with 1 dumbbell or KB. Check out the demo video.
For this workout we subbed lunges because you guys have already done a lot of squats in the Shift workouts this week.
For the lunges you will hold 2 dumbbells at your sides or 1 dumbbell or KB at your chest. The lunges will be alternating and you will end up doing 6 per leg each round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge with weight you may dip them unweighted. If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).
For the single unders you will do 20 per round!
For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question you can perform a low alternating step up.
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.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
WEIGHTED LUNGE - 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. 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.