WEDNESDAY SHIFT 12/04/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
2 Alternating Hang Dumbbell Power Snatches
2 Alternating Lunges (Unweighted)
4 Alternating Hang Dumbbell Power Snatches
4 Alternating Lunges...
Keep adding 2 reps per movement and get as far as you can in 12 Min!
Idea weight for Men: 25-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB
Score: Total Reps added up at the end!
Goal: Get through the 12s +
For this workout you will do 2 Alternating Hang Dumbbell Snatches - then 2 Alternating Unweighted Lunges. Then you will do 4 - 4, 6-6, 8-8....keep adding 2 per movement and get as far as you can in 12 min.
For the Alternating DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep.
These lunges are written as unweighted -but if you want to hold a single dumbbell at the chest or light dumbbells at the sides - go for it!
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for like a set of 4 you end up doing 2 per leg.
If you are unable to go all of the way down to touch the knee you may try shortening the range a bit. Other options are to sub a step up or a single leg toe touch or deadlift!
DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you can sub KB Swings.
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat