TUESDAY SHIFT 04/14/2020
5 Rounds
12 Goblet Squats
18 Hang Dumbbell Snatch (9 per side)
12 Goblet Squats
Rest 1 Min Between Rounds
Ideal weight for Men: 25-40# single KB/DB
Ideal weight for Women: 12-25# single KB/DB
Score: Total Time (including rest)
Goal: 13-18 Min
For this workout you will go through the 12 goblet squats, 18 hang DB snatch, and 12 goblet squat, followed by 1 mine rest. Repeat that for a total of 5 rounds. The goal would be to push your pace since you get the rest!
For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the DB Hang Power Snatches you all 18 total (9 on each arm). To perform. the snatch 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 repeat that until you have done 9 reps. Then you will switch and perform 9 on the other arm.
DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings
FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.