FRIDAY SHIFT 08/06/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, CALVES/ANKLES
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
30 Sec Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
8 DB Hang Power Snatch, R
30 Sec Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
8 DB Hang Power Snatch, L
Suggested Weight Range
Men: 30-45# DB
Women: 12-25# DB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
For this one, you'll move for 30 seconds through one of the listed movements, then 8 hang power snatches on your right side, then you'll move for another 30 seconds before performing 8 hang power snatches on your left side. That's one round. You'll work through that as many times as you can until 12 minutes are up!
Each round should take 2-3 minutes. Find a pace on the jog/run (or whichever movement you choose) that allows you to move for the entire 30 seconds. Choose a weight for hang snatches that you can do 8 reps in 1-2 sets with for the whole workout!
30 SECONDS OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 30 seconds are complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
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
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.