FRIDAY SHIFT 11/20/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SPINE STRENGTHENING, LOWER BACK RELEASE
AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)
8 Single-Arm Hang Snatch, Right
8 Single-Arm Hang Snatch, Left
16 Alternating, Unweighted Lunge
Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6+ Rounds
For this one, you'll do 8 hang snatches on your right arm then 8 on your left, then you'll move onto 16 lunges and continue cycling through those three things until 12 minutes are up!
For the DB Hang Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist for the next rep. You will switch hands once you've completed a full set on one hand.
The lunges should be unweighted and alternating. This means you end up doing 6 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 single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
LUNGES - 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, change the position of where or how you hold the dumbbells, 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, single leg deadlift, glute bridge or goblet squat for the lunges.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.