FRIDAY SHIFT 08/27/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: THORACIC SPINE RELEASE, SCIATICA/PIRIFORMIS
3 Rounds
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 DB Hang Power Snatch, Right
10 Alternating Goblet Lunges
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 DB Hang Power Snatch, Left
10 Alternating Goblet Lunges
Rest 1 Minute between Rounds
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 Time Including Rest
Goal: 15-18 Min
COACHES NOTES
For this one, in each round, you're going to jog/run for 1 minute, complete 10 hang snatches on your right arm, then 10 goblet lunges, then jog/run for another full minute, do 10 hang snatches on your left, and finally 10 goblet lunges. After the second set of goblet lunges, you'll rest for 1 minute. Repeat until you've completed 3 total rounds.
If you find that the first round takes you longer than 6 minutes, customize one or more of the movements so that you can move more consistently in the second and third round. Choose a weight on the hang snatches that allows you to complete 5-10 reps at a time. You should be able to complete the lunges in a minute or less. If that means using a different weight (or no weight) than you did for snatches, that's fine!!
1 MINUTE 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 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
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
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
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.
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.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.