SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

14 Alternating Dumbbell Hang Power Snatch
10 Alternating Unweighted Lunge

Rest 1 Minute between SETS

Suggestions
Men: 25-35# DB
Women: 10-20# DB

Score: Total Time (Including Rest)

Goal: 11-14 Minutes

Coaches Notes

The way this one works is you'll perform 14 snatches (7 each arm) then 10 lunges (5 each leg). That's one round. Repeat two more times. That's one set. Rest 1 minute. Then do that all again for 2 more sets. So 14-10-14-10-14-10-Rest-14-10-14-10-14-10-Rest-14-10-14-10-14-10-Done.

Choose a weight for the snatches that allows you to do those unbroken for at least the first set. Take your time switching between hands and really use your legs to propel that dumbbell upward. For the lunges, shoot to get those done in 30-45 seconds each round. You can always hold onto something for assistance, if need be.

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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.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.