THURSDAY SHIFT 10/01/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, SHOULDER FLOW
PART 1
EMOM 5 Min:
(Every Minute On the Minute for 5 Min)
12 DB/KB Deadlifts
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Rest 1 full minute before starting PART 2
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PART 2
EMOM 5 Min:
(Every Minute On the Minute for 5 Min)
12 Overhead Presses
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Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Reps from Both EMOMs
Goal: 120 Reps (60 Reps per EMOM)
The way this one works is when the clock starts, you'll perform 12 deadlifts then rest the remainder of the minute. When the next minute starts, you'll do another 12 deadlifts. Repeat this cycle until 5 minutes are up then rest for 1 full minute (5:00-6:00). Then follow the same pattern but with 12 overhead presses.
Shoot for 15-30 sec rest in each minute. You do not need to use the same weight for the deadlifts and the presses but try to find weights that will challenge you to get the work done in a minute!
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 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.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.