FRIDAY SHIFT 12/31/2021
12 Rounds to represent the last 12 Months! Happy final day of 2021!
SHIFT WORKOUT
WARM UP
WORKOUT
12 Rounds
4 DB Hang Power Snatch, Right
4 DB Hang Power Snatch, Left
8 Alternating Unweighted Step Ups
Suggested Weight
Men: 20-40# KB/DB
Women: 12-25 DB/KB
Score: Total Time
Goal: 12-16 Min
Coaches Notes
For this workout, you'll complete 12 rounds of 4 hang power snatches on your right arm and then 4 on the left arm, followed by 8 step ups! Repeat until you've completed 12 rounds.
Choose a weight for the hang snatch that you can do all 4 reps with on both arms without breaking. If you're struggling with this movement, you can do more of a hang clean and press. For the step ups, you will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 8 you will do 4 per leg.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.