TUESDAY SHIFT 07/14/2020
5 Rounds (For Time)
10 Dumbbell Hang Power Clean
10 Overhead Press
20 Unweighted Alternating Lunges
Suggested Weight Range Men: Pair of 20-35# Dumbbells - or - Single Heavier KB/DB
Suggested Weight Range Women: Pair of 10-20# Dumbbells - or - Single Heavier KB/DB
Score: Total Time
Goal: Under 13 Min
For this workout, you'll do 10 hang power cleans, 10 presses, then 20 lunges for 5 rounds total!
You don't have to use the same weight for both the cleans and overhead press, and you can do either or both with one or 2 dumbbells.
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!
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 in the ears! Then bring the dumbbells all the way down to the shoulders each time.
The lunges should be unweighted and alternating. This means you end up doing 10 per leg per 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 you may swap out alternating step ups.
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.
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 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.