MONDAY SHIFT 07/26/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/25/2021 in Round 1!
This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 29 to receive credit towards the Vault!
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK & SHOULDER RELIEVER
2021 VAULT: SHIFT HYPNOS
AMRAP 14 Minutes
(As Many Rounds and Reps as Possible in 14 Minutes)
4 Inchworms
8 Hang DB Snatch, R
8 Hang DB Snatch, L
16 Air Squats
Suggested Weight Range
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8+ Rounds
COACHES NOTES
You’re shooting to finish a round in a little less than 2 minutes. Choose a weight for the snatches that’s challenging but that you can do all 8 reps in a row with. The squats are a huge chunk of this workout so if you find they’re taking more time than the goal allows for, feel free to reduce the reps to 10-12!
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
CUSTOMIZATIONS
No Push Up Inchworm
HANG DB 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 8 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 or even an eye-level DB/KB swing!
CUSTOMIZATIONS
Eye Level KB/DB Swing
AIR SQUAT
For the air squats, 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
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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.