WEDNESDAY SHIFT 11/17/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
6 Rounds
1 Min Continuous Movement*
16 Alternating Dumbbell Hang Power Snatch
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Suggested Weight
Men: 20-35# DB/KB
Women: 10-20# DB/KB
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
For this one, you'll move continuously for 1 minute and then perform 16 hang power snatches (8 on each arm - alternating each rep). That's one round. Repeat 5 more times for a total of 6 rounds!
Find a steady but uncomfortable pace during the minute of movement! It's OK to choose a different movement for some or each round. For the snatches, choose a weight that will allow you to get those 16 reps done in 1-2 sets. Take your time switching hands with the weight and make sure you're using your hips to "throw" the dumbbell overhead!
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!
ALTERNATING HANG POWER SNATCH
You will bring the dumbbell to the waist. You will 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 switch hands. You will alternate hands with each rep so 8 on both arms is 16!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, low er the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.