SHIFT WORKOUT

WARM UP

WORKOUT

6 Rounds

30 Seconds of (Right) Dumbbell Hang Power Snatch
30 Seconds of (Left) Dumbbell Hang Power Snatch
30 Seconds of Continuous Movement
30 Seconds of Rest

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

Score: Total Number of Hang Power Snatch Reps

Goal: 96-144+ Reps

Coaches Notes

The way this one works is you'll do as many hang power snatches as you can on your right arm from 0:00-0:30. Then from 0:30-1:00, you'll do the same thing on your left arm. From 1:00-1:30, you'll move continuously. Then rest 1:30-2:00. That's one round. Repeat 5 more times (or until 11:30 on a running clock).

Go with a weight for the hang snatches that allows you to complete 8-12 reps per arm per round. Really drive through your legs and hips to assist your arm in getting the weight overhead. Find a steady but uncomfortable pace on the continuous movement, knowing you have a rest after those 30 seconds.

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.