THURSDAY SHIFT 09/03/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SHOULDER FLOW, CHEST OPENER
AMRAP 12 MIN
1 Min Jog/Run, Row, Bike, Single Unders, Taps
10 Overhead Presses
Suggested Weight Range for Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range for Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5+ Rounds
For this workout, you'll choose one of the options listed and move for 1 minute followed by 10 overhead presses until 12 minutes are up!
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If running or jumping isn't an option, you may sub low alternating step ups.
For the shoulder press, pick a weight that will be challenging. It's OK if you can't just bang out 12 reps with it. But be sure you can still finish them in 1 minute or less. 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.
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.
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.