FRIDAY SHIFT 06/11/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, GENTLE UPPER BODY RECOVERY
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
12 Air Squats
6 DB Hang Power Snatch, Right
6 DB Hang Power Snatch, Left
Rest 1 Minute between Sets
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 7-10 Rounds
COACHES NOTES
You're going to rotate through 12 air squats and 6 hang power snatches on both arms as many times as you can in 5 minutes. Then you'll rest for 1 minute. Then you'll do it again once more.
Shoot to finish a round in 1:00-1:30. Challenge yourself to push the pace on the air squats so that you get them done in 30-45 seconds! Choose a weight for the hang power snatches that you can do all 6 reps with at least for the first 5-minute set.
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Squat to Target
Assisted Squat
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 6 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
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.