THURSDAY SHIFT 06/24/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
2 Hang Power Snatch, Right
2 Hang Power Snatch, Left
2 Sit Ups
4 Hang Power Snatch, Right
4 Hang Power Snatch, Left
4 Sit Ups
6 Hang Power Snatch, Right
6 Hang Power Snatch, Left
6 Sit Ups...
Continue adding 2 reps to each movement every round and see how far you can get in 10 minutes!
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Score: Total # of Rounds Completed + Any Additional Reps
Goal: Get into the round of 10s-14s
COACHES NOTES
The way this one works is you'll rotate between hang power snatches on both arms and sit ups for 10 minutes. Each round, you'll increase the number of reps you complete of each by 2. So it'll follow this pattern: 2-2-2, 4-4-4, 6-6-6, 8-8-8, 10-10-10, 12-12-12, 14-14-14, 16-16-16... Your score is the # of the round that you completed fully and then the sum of any additional reps that you got in the final round.
Choose a weight that you know you can do the hang power snatches unbroken with through the round of 8s. After that round, you may need to break them up once or twice. For the sit ups, choose a variation that allows you to stay strong throughout the 10 minutes. If they become a struggle, slide your toes under something sturdy for assistance or loop a band around a pole to help you sit up!
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
SIT UP
You'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!
No sit ups or crunching right now? You may try a dead bug or slam balls!
CUSTOMIZATIONS
Band-Assisted Sit Up
Foot-Assisted Sit Up
MAMA MODIFICATIONS
Dead Bug
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.