MONDAY SHIFT 03/07/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2022 VAULT: FREYA
3 Sets
Each Set is 2 Rounds of:
12 Inverted Row
1 Min of Continuous Movement
12 Kettlebell Overhead Swing
Rest 1 Minute between Sets
Suggestions
Men: 20-40# DB/KB
Women: 12-25# DB/KB
Score: Total Time Including Rest
Goal: 14 - 17 Minutes
Coaches Notes
So you'll complete 2 rounds of 12 rows, 1 minute of continuous movement, and 12 overhead swings then you'll rest 1 minute. Another 2 Rounds - Rest 1 Min - Another 2 Rounds - Done.
You're shooting to finish each set in 4-5 minutes. Since two of those minutes are tied up in the continuous movement (jog/run, etc), you're left with 2-3 minutes for the rows and swings. Find a body angle for the rows that you can do 4-6 reps with at a time. Choose a weight on the swings that allows you to get the 12 done in 1-2 sets! If you feel you can't perform the overhead swing safely, just go to eye level or as far above as you are comfortable with.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Pull Up
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Run
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.
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.
KB Swing
If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.