SATURDAY SHIFT 09/26/2020
Special Saturday SHIFT for Julian's Birthday!
His birthday was actually the 15th - but we moved this workout due to the Vault workout last week.
This SHIFT workout was originally posted on Sept 17, 2018, then again on Sept 16, 2019! Since we are re-testing the main version (Julian's Birthday Workout) we will re-test the SHIFT version too! Enjoy!
Street Parking SHIFT is the more simple version of the daily workout - is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your kids!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW
10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press
Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells
Score: Total Time
Goal: 25 Min or Less
For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.
For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.
For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.
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.