MONDAY SHIFT 06/20/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2022 VAULT: THOR
8 Rounds (12 Minutes)
30 Seconds of Farmer Carry
30 Seconds of Alternating Dumbbell Hang Snatch
30 Seconds of Push Up + Taps
Suggestions
Men: 35-55# KBs/DBs (Carry) | 25-40# DB (Snatch)
Women: 20-35# KBs/DBs (Carry) | 10-20# DB (Snatch)
Score: Total # of Hang Snatches and Push Up + Taps COMBINED
Goal: 95 - 145 Reps
Coaches Notes
For this workout, you'll perform a farmer carry from 0:00-0:30, then from 0:30-1:00, you'll do as many hang power snatches as you can, and then from 1:00-1:30, you'll do as many push up + taps as you can. That's one round. Repeat 7 more times.
In order to hit the goal reps, you're aiming for 8-12 hang power snatches and 4-6 push up + taps each round. Be sure to choose both a weight and a push up variation that allows you to hit those numbers. Every rep of the hang power snatches counts so R = 1, L = 2, R = 3, so on and so forth.
Choose a challenging weight for the carry, if you can. If you only have one heavy weight, you could carry it in one hand and alternate arms each round.
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.
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Farmer Carry
This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.