FRIDAY SHIFT 03/04/2022
SHIFT WORKOUT
WARM UP
WORKOUT
7 Rounds
30 Seconds of Farmer Carry
30 Seconds of Max Reps (Right) Dumbbell Hang Power Snatch
30 Seconds of Max Reps (Left) Dumbbell Hang Power Snatch
30 Seconds of Continuous Movement
Suggestions
Farmer Carry
Men: 35-55# DBs/KBs
Women: 25-35# DBs/KBs
Hang Snatch
Men: 25-40# DB
Women: 10-20# DB
Score: Total Number of Hang Power Snatch Reps ONLY
Goal: 110-165+ Reps
Coaches Notes
For this workout, you'll farmer carry from 0:00-0:30, then from 0:30-1:00, you'll perform as many hang power snatches as you can on your right arm, then as many as you can on your left arm from 1:00-1:30. From 1:30-2:00, you'll move continuously before starting the next round at 2:00.
If you have the available equipment, try to go heavier on the carry today. If not, don't worry too much about. Just try to carry for most of those 30 seconds. Go with a weight on the snatches that allows you to perform 8-12 reps per 30 seconds, per arm. Go with the same weight for both arms - even if one is stronger than the other. Find an uncomfortable pace on the continuous movement knowing you'll be able to breathe deeply during the carry.
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.
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, lower 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.