WEDNESDAY SHIFT 05/13/2020
3 Rounds
Each Round is:
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
20 KB/DB Deadlifts
10 Overhead Press
1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups
REST 1 MIN BETWEEN EACH ROUND
Idea Weight for Men: Single 25-45# KB/DB - or - pair of lighter dumbbells
Idea Weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells
Score: Total Time INCLUDING Rest
Goal: 10-15 Min
For this workout, you will do 1 minute of movement followed by 20 deadlifts, 10 overhead press and another minute of movement. Once you've finished the round, rest 1 minute, then repeat this cycle for 3 total rounds.
For the first and last part of each round, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
For the overhead 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.
The deadlifts and presses don't have to be done with the same weight!
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.
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.