TUESDAY SHIFT 10/06/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: SPINE STRENGTHENING, COOL DOWN FLOW
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Min)
9 DB/KB Deadlifts
6 DB/KB Hang Power Cleans
3 Burpees
Rest 1 Min Between AMRAPs
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 # of Completed Rounds + Any Additional Reps from Each AMRAP
Goal: 8+ Rounds
The way this one works is you'll do 9 deadlifts, 6 hang power cleans, and 3 burpees as many times as you can in 4 minutes, ten rest 1 minute, and repeat that cycle twice more for a total of 3 rounds!
To hit the goal, you'll need to complete just under 3 rounds during each AMRAP. That means each round should take no more than 1:30!
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 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 burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
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.
HANG POWER CLEAN - 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.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull