SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

8 Dumbbell Hang Power Snatch, Right
8 Dumbbell Hang Power Snatch, Left
12 Low Jump
- OR - Low Jump Over

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

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

For this workout, you'll perform 8 hang snatches on both arms and then do 12 jumps. That's one round. Repeat 5 more times for a total of 6 rounds.

You're aiming to complete one round every 1:10-1:40. Choose a weight for the hang snatches that allows you to get all 8 reps done unbroken on both arms. Feel free to set the weight down before switching to the other arm, though. For the jumps, find a height that you feel confident jumping ONTO or OVER. Even if that means a line in the floor.

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.