WEDNESDAY SHIFT 02/10/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, COOL DOWN FLOW
4 Rounds
1 Minute of Burpees
1 Minute of Push Up + Taps
1 Minute of Alternating DB Hang Power Snatches
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Reps from all Movements and all 4 Rounds!
Goal: 80-120 reps
The way this one works is you'll do as many burpees as you can from 0:00-1:00, then as many push up + taps from 1:00-2:00, then as many alternating hang snatches from 2:00-3:00. That's one round and you'll repeat that pattern three more times!
Shoot for 5-8 reps per minute of the burpees and push-up + taps, and 10-14 reps of the alt. snatches!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
1 rep is 1 push up + tap right shoulder + tap left shoulder.
ALT DB HANG POWER SNATCH
You will bring the dumbbell to the waist. You will 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 punch to lockout. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. Every time you snatch is 1 rep (Right=1, Left=2, Right=3, Left=4, etc.)
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up or sub an Elevated Devil Press. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
PUSH UP + PULL ACROSS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps or bent over rows, hands on box, bench, wall, table, etc. or sub Knee Push Ups with Bear Pose DB Drag, floor press, or bench press.
PUSH UP + TAPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps, hands on box, bench, wall, table, etc. or sub floor press, or bench press.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.