THURSDAY SHIFT 04/30/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Overhead Press
12 Air Squats
Idea Weight for Men: Single 25-50# DB -or- pair of lighter dumbbells
Idea Weight for Women: Single 12-30# DB -or- pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +
For this workout, you will perform 6 overhead presses and 12 air squats for 12 minutes.
For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time. These can also be performed while seated.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
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.
AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.