FRIDAY SHIFT 01/15/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR LOWER BACK RELEASE
PART 1:
AMRAP 7 Min (As Many Rounds and Reps As Possible)
20 Single Unders or Taps
5 DB/KB Hang Power Cleans
5 DB/KB Overhead Presses
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REST 1 minute before starting Part 2
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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 # of Completed Rounds + Any Additional Reps
Goal: 3+ Rounds
For this first part, you'll cycle through 20 single unders or taps, 5 hang power cleans, and 5 presses until 7 minutes are up THEN you'll rest 1 minute before starting Part 2!
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
You may also choose to do low step ups if jumping or skipping is not an option.
For the dumbbell hang power clean, you can hold a single dumbbell in both hands at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!
For the overhead press, you can use two DBs 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.
PART 2:
AMRAP 7 Min (As Many Rounds and Reps As Possible)
10 Alternating Unweighted Lunges
5 DB/KB Hang Power Snatch, Right
5 DB/KB Hang Power Snatch, Left
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4+ Rounds
For this second (and last) part, you'll cycle through 10 lunges and 5 hang power snatches on each arm until 7 minutes are up!
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.
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 and repeat until 5 reps are done. You will then switch to the other arm and do the same thing.
If you're struggling with this movement, you can do more of a hang clean and press!
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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.