FRIDAY SHIFT 02/26/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
PART 1:
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
6 Alternating Goblet Lunges
6 DB Hang Power Snatches, Right
6 DB Hang Power Snatches, Left
- REST 1 MINUTE AFTER PART 1 -
PART 2:
6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
6 Alternating Goblet Lunges
6 DB/KB Hang Power Cleans
6 Overhead Press
Suggested Weight Range:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total # of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 6-10 Rounds (3-5 per AMRAP)
COACHES NOTES
So both parts of today's workout are 6 minute AMRAPs. That means you'll cycle through the movements in both parts as many times as you can in 6 minutes.
Choose a weight for the goblet lunges that you can do all 6 reps in a row with - it's OK if this means you go very light or that you eliminate the weight completely! Feel free to use a different weights for the other various weighted exercises.
GOBLET LUNGE
You will hold a single KB or DB at the chest/shoulders. You can also hold two DBs at your sides in the Farmers Carry position. 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight. 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.
CUSTOMIZATIONS
Unweighted Lunge
Alternating Step Ups (Goblet or Unweighted)
Single-Leg, Alternating Toe Touches
HANG POWER SNATCH
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 9 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 an eye-level DB/KB swing!
CUSTOMIZATIONS
Eye Level KB/DB Swing
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!
CUSTOMIZATIONS
Single DB/KB Hang Power Clean
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.
CUSTOMIZATIONS
Single DB/KB Overhead Press
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.
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.
Lunge
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, 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 or goblet squat for the lunges.